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Lessons in muscle control for your Spine (elements 1)

Improve your spinal awareness and control.

With lessons in muscle control for your spine you'll improve neck awareness and develop the ability to improve neck posture simply by learning to feel your neck and how your head relates to your ribcage (while upright.) You'll also learn some basic ribcage awareness. Another important set of elements is the hip bones. You'll learn to feel and control your hip bones which can lead to better control of your spine as well as your hip joints.

You'll also learn control of your transverse abdominis muscle which can affect your lumbar spine as well as your SI joints and lower half of your ribcage. 

Plus you'll learn basic spinal movements and stretches in addition to different breathing methods that affect the spine (and in turn can be affected by spinal posture).

  • improve posture 
  • gain better breath control
  • fine tune muscle control for a balance between effort, stability and sensitivity

Included video files:

Spine lengthening:

  • 0 0 0a Spine lengthening 1 intro.mp4
  • 0 0 0a Spine lengthening 2 neck.mp4
  • 0 0 0a Spine lengthening 3 thoracic spine.mp4
  • 0 0 0a Spine lengthening 4 lumbar spine and sacrum.mp4
  • 0 0 0a Spine lengthening 5 top down.mp4
  • 0 0 0a Spine lengthening 6 bottom up.mp4
  • 0 0 0a Spine lengthening 7 lengthening notes and why lengthen.mp4
  • 0 0 0a Spine Lengthening 8 Single Side.mp4

Basic posture practice through ribcage and waist awareness

  • 0 0 0b better posture 01 sternum lift and lower.mp4
  • 0 0 0b better posture 01a sternum movements and breathing.mp4
  • 0 0 0b better posture 02 sternum lift and lower notes.mp4
  • 0 0 0b better posture 03 open your chest.mp4
  • 0 0 0b better posture 03a open the back of your ribcage.mp4
  • 0 0 0b better posture 04 waist alternate lengthen belly and lower back.mp4
  • 0 0 0b better posture 05 inclined spine with knees bent.mp4
  • 0 0 0b better posture 06 inclined spine with knees straight.mp4
  • 0 0 0b better posture 07 drop chest exhaling.mp4
  • 0 0 0b better posture 08 belly retraction exhaling.mp4
  • 0 0 0b better posture 09 belly expansion inhaling.mp4
  • 0 0 0b better posture 10 lower belly contraction upper belly expansion.mp4
  • 0 0 0b better posture 11 sequence lower belly upper belly retractions.mp4
  • 0 0 0b better posture 12 lower belly retraction with upper belly and chest expansion.mp4
  • 0 0 0b better posture 13 letting go of rigidity.mp4

Learning hip bone references

  • 0 0 1a 0 Pelvic Back Tilting sacrum.mp4
  • 0 0 1a 1 Pelvic Front Tilting sacrum.mp4
  • 0 0 1a 2 Thoracic (and lumbar) Back Bending.mp4
  • 0 0 1a 3 iliocostalis.mp4
  • 0 0 1b 0 Hip Bone References, Pubic Bone.mp4
  • 0 0 1b 1 Hip Bone References, ASICs.mp4
  • 0 0 1b 2 Hip Bone References, Sitting Bones.mp4
  • 0 0 1b 3 Hip Bone References, PSIC.mp4

Practicing spinal awareness while sitting in a chair

  • 0 0 1c 0a 0 chair pubic bone verticals.mp4
  • 0 0 1c 0a 1 chair pubic bone forward bend 1.mp4
  • 0 0 1c 0a 2 chair pubic bone forward bend 2 neck.mp4
  • 0 0 1c 0a 3 chair sitting bones 1.mp4
  • 0 0 1c 0a 4 chair sitting bones 2.mp4
  • 0 0 1c 0a 5 chair sitting bones 3.mp4
  • 0 0 1c 0a 6 chair why use a chair.mp4
  • 0 0 1c 0b 1 chair sternum 1.mp4
  • 0 0 1c 0b 2 chair front ribs slow and smooth 1.mp4
  • 0 0 1c 0b 3 chair front ribs down .mp4
  • 0 0 1c 0d 0 chair sitting bones and lumbar spinal erectors.mp4
  • 0 0 1c 0d 1 chair sitting bones and chest 1.mp4
  • 0 0 1c 0d 2 chair sitting bones and chest 2.mp4
  • 0 0 1c 0d 3 chair sitting bones and chest 3.mp4
  • 0 0 1c 0d 4 chair sitting bones and chest down.mp4
  • 0 0 1c 0d 5 chair forward bend variation.mp4

Improving abdominal awareness and control

  • 0 0 2a 0 Basic Belly Retractions TA.mp4
  • 0 0 2a 1 Belly Expansions.mp4
  • 0 0 2b 0 3-Part Belly Breathing.mp4
  • 0 0 2b 0a 3-Part Belly Breathing note.mp4
  • 0 0 2b 1 3-Part Belly Retraction.mp4
  • 0 0 2b 2 3-Part Belly Retraction Release.mp4
  • 0 0 2c a the three parts of the belly.mp4
  • 0 0 2c b1 lower belly retraction 1.mp4
  • 0 0 2c b2 lower belly retraction 2.mp4
  • 0 0 2c b3 the inguinal ligaments and the ribcage.mp4
  • 0 0 2c b4 a note on the two methods of lower belly retraction.mp4
  • 0 0 2c c1 retracting the upper belly.mp4
  • 0 0 2c c2 retracting upper and lower bands of the belly.mp4
  • 0 0 2c d1 middle band of the belly.mp4
  • 0 0 2c d2 adjusting.mp4
  • 0 0 2c d3 noticing how the middle band affects you lower back.mp4
  • 0 0 2c e how all three bands affect the elements of the lower back.mp4
  • 0 0 2c f 1 sequenced belly activation from the bottom.mp4
  • 0 0 2c f 2 sequenced belly activation from the top.mp4
  • 0 0 2c f 3 note on learning the TA.mp4
  • 0 0 2c f 4 sequenced belly relaxation from the top .mp4
  • 0 0 2c g suggestions for further practice.mp4

Spinal Side bending

  • 0 0 3 1a 1 side bend open side ribcage.mp4
  • 0 0 3 1a 2 side bend open side ribcage and waist.mp4
  • 0 0 3 1a 3 side bend open side adding the spine.mp4
  • 0 0 3 1a 4 side bend a note on sequencing awareness.mp4
  • 0 0 3 1b 1 side bend contracting side introduction.mp4
  • 0 0 3 1b 2 side bend sequenced lengthening then contracting.mp4
  • 0 0 3 1b 3 side bend sequenced lengthening then contracting with spine .mp4

Spinal Back bending

  • 0 0 3 2a 1 back bend intro.mp4
  • 0 0 3 2a 2 back bend open side.mp4
  • 0 0 3 2a 3 back bend open side plus spine.mp4
  • 0 0 3 2b 1 back bend short side intro.mp4
  • 0 0 3 2b 2 back bend open side plus contracting side.mp4
  • 0 0 3 2b 3 a note on feeling.mp4
  • 0 0 3 2b 4 back bend open side plus contracting side plus spine.mp4
  • 0 0 3 2b 5 noticing changes in sensation.mp4
  • 0 0 3 2b 6 noticing changes in sensation and how to create them.mp4
  • 0 0 3 2c 1 back bends while upright.mp4
  • 0 0 3 2c 2 a note on back bends while upright (permission to leave them out).mp4

Spinal front bending

  • 0 0 3 3a 1 front bend intro.mp4
  • 0 0 3 3a 2 front bend open side.mp4
  • 0 0 3 3a 3 front bend open side and contracting side.mp4
  • 0 0 3 3a 4 front bend open side and contracting side plus spine.mp4
  • 0 0 3 3a 5 a note on lengthening the spine and feeling it lengthen.mp4
  • 0 0 3 3a 6 lumbar spine forward bending caution.mp4

Breathing techniques (these are bonus videos taken from a deconstructed youtube video I did).

  • 0 01 introduction.mp4
  • 0 02 Easy breathing.mp4
  • 0 03 Easy breathing options.mp4
  • 0 04 Easy breathing using spinal erectors or abs.mp4
  • 0 05 Easy breathing backs of the ribs.mp4
  • 0 06 Belly retraction exhales introduction.mp4
  • 0 07 Belly retraction exhales.mp4
  • 0 08 Belly retraction exhale option 1.mp4
  • 0 09 Belly retraction exhales while feeling hip bones.mp4
  • 0 10 Belly retraction exhale option 2 introduction.mp4
  • 0 11 Belly retraction exhale feeling lumbar spine.mp4
  • 0 12 Belly retraction exhale option 3 introduction.mp4
  • 0 13 Belly retraction exhale preceeded by chest lift introduction.mp4
  • 0 14 Belly retraction exhales option 4 introduction.mp4
  • 0 15 Belly retraction exhales with chest down.mp4
  • 0 16 Belly expanding inhales introduction.mp4
  • 0 17 Belly expanding inhales with chest down.mp4
  • 0 18 Belly expansion inhales option 1 introduction.mp4
  • 0 19 Belly expansion inhales with chest slightly lifted.mp4
  • 0 20 Belly expansion inhales option 2 introduction.mp4
  • 0 21 Belly expansion inhales with chest fully lifted.mp4
  • 0 22 Belly expansion with chest fully lifted notes.mp4
  • 0 23 Tri-phase breatihng introduction.mp4
  • 0 24 Tri-phase breathing.mp4
  • 0 25 Tri-phase breathing options.mp4
  • 0 26 Tri-phase breathing with focus on back ribs.mp4
  • 0 27 Active belly expansion with spinal erector activation introduction.mp4
  • 0 28 Active belly expansion with spinal erector activation.mp4
  • 0 29 Active belly expansion with spinal erector activation notes.mp4
  • 0 30 Active belly expansion with ribcage anchoring introduction.mp4
  • 0 31 Active belly expansion with ribcage anchoring.mp4
  • 0 32 Active belly expansion with ribcage anchoring notes.mp4
  • 0 33 general notes 1.mp4
  • 0 34 general notes 2.mp4
  • 0 35 general notes 3 conclusion.mp4

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Lessons in muscle control for your Spine (elements 1)

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