Name: Playbook - Yuri Marmerstein - Gentle restorative spine mobility on the floor
Uploaded: 2021-01-18T11:46:42.048Z
Duration: 20 min
Description: Gentle restorative spine mobility on the floor

Henry

Adrian

Luke Harrison

This is a great work out to do if you have back pain, or in general to keep your spine mobile to help prevent future back pain.

It’s restorative in nature, so you should walk out of this feeling good.

Lay down and relaxed position, dig the heels of your feet into the floor, thrn flex and extend the ankle 100 times.
If you perform this correctly, your whole body should be gently rocking forward and backward

Laying down rocking back-and-forth

Lay on your back with your knees bent. alternate maximally arching and rounding the back

Pelvic tilts

Lay on your back with your arms outstretched to your sides. Cross one leg over the other with your knees slightly bent, and gently rotate your hips from side to side with your heel as a pivot point

Perform 25 reps per side

Cross leg rotations

Bend the knees, maintain knees together, and gently rotate your spine to touch the knee to the floor on either side of the body

Knees bent twist

Lay on your back with your knees bent and your legs apart. Twist your body to one side and kick/sweep the opposite leg towards the outstretched arm

Twist and sweep

Lay on your belly with your arms out at a T
Lift one leg and try to touch it to the opposite hand

Foot to hand

On your back, lift your knee to the chest, and twist your leg over to the opposite side.
Turn your head to look at The same hand of the leg you lifted

Hold for 30 seconds per side

Spinal rotation stretch

On all fours, maximally arch and round your back

Cat/camel

Lay on your back with your body relaxed and arms over your head. try to lift legs so that they go past your hands

The goal is to minimize or eliminate the use of momentum

Back rolls

Gentle restorative spine mobility on the floor

Gymnastics inspired core training

Vlad

Elaine

Shoulder mobility routine with a stick

Andrei

Arm swings for loose shoulders

Amazing!!!! I’m so close to doing it with back against the wall. It’s just the fear holding me back

Jesse

Missing wrist warm up but otherwise it was cool

Donya

It was just what this 72-year old body needs to start making real progress on my handstands.

Gentle restorative spine mobility on the floor

Community

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