The Joy of Exercise

The whole concept of the abdominal work is to enhance core stability for the protection of the spine and pelvis, creating a trim waist and flat stomach that we all want. We have seen the importance of maintaining a stable pelvis (foundation) for the rest of the spine. Always remember to initiate and execute all movement from your center.

It is important to limber and warm the neck prior to your workout to ensure safe movement, so we will commence with this during the centering phase. We will also work with the stability of the girdles of strength, learning how to rotate them independently and simultaneously and to work them better, and then applying this to the following program.

It is imperative throughout the exercises that you draw the navel to the spine and pull up on the pelvic floor muscles to activate the Abdominal and Pelvic girdles and their connection at the pelvic platform. This ensures the spine and pelvis are protected during movement. I will refer to this activation of muscles simply as ‘navel to spine‘. Remember to always keep the facial muscles relaxed and the jaw soft: this ensures there is no undue tension as you work.

Rotations

Begin lying long, centering with the breath. Simply start to deepen your breath, creating an even rhythm. Sense the stability of your neutral spine and body as it anchors into the floor.Imagine you have a coloured paint brush on the tip of your nose and you are going to start to paint coloured brush strokes across the ceiling.

1. Inhale to prepare.
2. Exhale and allow the weight of the head to roll to the right.
3. Inhale and drag the weight of the head back up to center. Repeat 5 times each side.
4. Inhale and release back to the center, exploring the neck in a neutral position with no tension in the throat. Maintain the length and protection of the neck throughout your practice.

Variation

1. Inhale to one side and exhale to the other, creating a smooth, even- flowing rhythm.
2. Learn to release any tension in the neck each time you exhale.
3. Be aware if you notice a difference in the quality of movement from one side to the other.

This exercise mobilizes and warms the neck, preparing it for movement. It also teaches you to exercise the neck while the spine is in a stable neutral position.

Neck Stretch

In supine rest position interlace the fingers, placing the hands at the back of the head, supporting the weight of your head in your palms. Rest the elbows wide open.

1. Without moving the neck, inhale and wrap the elbows around the ears, dropping the shoulders to maintain length in the neck and prepare it for movement.
2. Exhale, peel the head up, working the chin into the throat as the breastbone moves away from you. Work until you feel a good stretch.
3. Inhale, release the head back down; exhale open the elbows wide.
4. Repeat 3 times.

Variation

On the 4th round, keep the head up, take a small breath in.

1. Exhale, rotate the head to the right, again just to where you feel a good stretch down the side of the neck into the shoulder.
2. Inhale, come back to center.
3. Exhale to the other side.
4. Inhale, come back to center.
5. Exhale, release the head back down, and then release the arms beside the body.

This exercise stretches and warms all the important neck muscles for movement and enhances circulation in this region.

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Category: Athletic, Exercise, Relax, Weight Loss, Workout, Yoga

Tags: back, back to center, center, exhale, head, head back, head back down, inhale, movement, muscles, neck, release, release the head, side, spine, spine and pelvis, work