Spinal Articulation Cadillac

Okay, I'm going to do a little Cadillac workout today. So we're starting with some seated rollback and I'm going to do a couple of repetitions. First with the knees bent, feet flat against the frame, and I do have the uh, rollback bar attached from the top. It absolutely can be done from this middle cross bar. I'm going to start here and just do a light. Press down on the bar, feel my body lift up and breathe into the size of the ribs and work that Nice Tummy to spine contraction. Take myself down nice and slowly on the first one, checking in, feeling the vertebrae, looking down the front of the body, seeing a license level pelvis, checking into open up the chest.

Take a nice inhale through the sides of the ribs and then the exhale coming up. Feeling the Mat. So I'm gonna work with that Mat. Press me back into it, peeling up. But halfway up today I'm going to bend my knees and just a second to keep rolling up. Reaching the crown of the head. Forward a re anchor the feet and I'll do one more like that. Inhale and sail to try to get that nice c curve at the tailbone, pulling down on the bar, pulling into the center of the body and again, feeling the body nice and long breathing in and exhale.

See if I can keep my leg straight this time I'm going to continue diving my head though toward the rollback bar, getting the c curve shape, pressing down against the spring tension rolling up to sitting tall and again in breath and [inaudible] do a nice hard flex feeling. The lower back imprint. Like I'm reaching my sits bones down toward my heels, three poles, one. And so I think of reaching my back of my upper arms flat to the table and rolling back up. Ah, pulling deep into those abdominals. I'm going to continue coming forward and rolling up to sitting tall. Same thing, an exhale.

[inaudible] so I do like to pull down on the spring bar, little bit for some added arm resistance and three more pool shoulder blades. Of course down on the back of the back. Long neck here, pull and lengthen and rolling up [inaudible] m through and back up to sitting tall. I'm going to take a side, then you may not be able to see me from that view, but I'm going to tilt the bar from to the left as I take my sideband. My right hip is still anchored. Now rolling back on the side band, so I track more on the left of my spine. It's best I can. Getting that lumbar articulation through to the shoulder in the head and the sweet that across to side bend right and then the exhale to curl forward, deeply contracting into that room. Left right side, excuse me.

And then back up to sitting tall. Other direction. Inhale side ven right and pulling back. My eyes are just looking right over the edge of the mat. I'm gonna slide across to the left side vent. So rather than let the springs pull me up, my increased side bend is what I'm thinking here to pull me up, up, up, up on top of the sitz bones and once again to center again each side and pulling back.

If you want that nice strong waist on the left internal oblique and sweep across and curling up and up to sitting tall. Last one to the right side. Inhale, tilt and exhale and pull. Same Long. Reach through the heels and across to the left. Find that feeling of side bending and exhale and cruel all the way up. [inaudible] and back up to sitting tall. So I'm going to roll back again down the center, feeling a little more loose in my spine. I'm going to take a nice arch on the way up.

So if I lift my sternum lifted, I have the spring bar. Help carry me up. I'm going to contract and roll back down. So I've refer to this as the curl and arch lift from the sternum and imaginary string tied to the bar, pulling me up in one more time. It's going to feel some fluidity through my back and again, the lift up, up, up and up. And if I reverse it from here, the lift starts me.

Now I do want to press on the bar a little, feeling that resistance and control lightly to the tip of the head. And then slither down, rolling back up to the top, press down on the bar, feeling that upper back. Lift the upper back extension. Yeah. And a slither through the back of the neck, ribs and lower back and peeling up. We'll just be doing one more.

I'm gonna try to do things in repetitions of three or four today. If you have that desire to do one more, please take it and rolling all the way up to the top. Okay, so I'm gonna change down to loop my knees over the bar. [inaudible] and I like to have my s my skin touching the bar so I don't slide. Sometimes my pants get a little slippery and I've got the spring attachments pointing out.

Just a little detail for me so that way it's not facing in and pinching on the side of my knee. Full arm reach hands about two inches from the bottom of the frame. And then let's start with a nice flat body flat pelvis. I like to encourage, uh, continue to reach with the arms that kind of pull out or push away. We're going to take our thighs first to the chest as we inhale. More articulation. Exhale as we deeply contract the abdominals a roll up. I'm thinking knees right over my eyes. Now if I lift my size, contracting those hamstrings and the glutes and back extensors, we fruit often refer to this as a plank line or bridge line and floating down.

I am pushing with my arms, getting a feeling of length. Feel the feet and articulate as best as you can. All the way down to a level pelvis. And again, breathing into thighs coming in. [inaudible]. Exhale, get that nice lift. Now I'm not on my neck up again.

We're right on the upper back shoulder blades feeling there. Contraction of the hamstrings you want to feel for a level bar so that you're not overworking one leg more than the other or really one side of the back more than the other. And upper back, middle back, lower back, tailbone. One more. This direction we take it in [inaudible] oh all the way down. So as we reverse it, coming into bridge first, can finding as much articulation there as you can. Try Not to do too much pool with the arms. Let your body be lifted by those springs a little bit. Contract.

Once again, I'm going to have this push with the arms, lengthen that spine and pull down on the spring bar, pelvic tilt. Do Bridge feeling the work in the back of the body and float yourself up. Inhale as we bend at the hip joints and exhale, push through the arms. We're looking for some c curve. [inaudible].

If my rather flat spine I don't have the best demonstration of a seeker of sometimes doesn't mean I'm not thinking about it. Lyft, that's why I like to do so many of these articulations so that I get the feeling of moving that spine and all the way down. Okay, so I'm going to unloop knees. Just do a quick change of my spring barmen lower it down now. So I've got my slide bar about halfway down. Okay. Just a little upper body.

So if we start ourself out from the top where you can get your arms straight up from your shoulders or rather straight line, you can do your legs here. I'm going to go ahead and take my legs to table talk, pulling forward on the springboard just slightly and pulling it down toward the chest. Feeling the elbows out toward the signs. Depressing my scapula down. Now from here, pushing the bar toward the legs and looping that bar around and back up to the ceiling. It's an inhale to the chest and an exhale. Okay. Looping around and up.

Then to add a little leg extension can probably see where that could go. Exhale and yeah. Okay. Lengthen and up and one more here in this direction. [inaudible] and then just simply reversing and pulling forward control that spring work.

As you drag the bar right up, it's about chest high and then straight up keeping some resistance on the bar. Inhale [inaudible] you can always bring the legs back down if you need to. This is rather challenging for your back stabilization, partly why it's being done and and lift. We've got one more guys in Hale and exhale Ah, and straight up. Now let's go ahead and lower that carefully and we're going to move to the push through bar end. Yeah, and I think this today we're going to use it.

I'm going to use a blue spring for my parakeet can be done with the red of course as well. Very often done with a spotter at that end. So the feet don't leave the bar. Uh, I feel confident with my feet so I'm going with no spotter. I'm completely abducted in the legs. I'm gonna just start and feel the level pelvis, that good sense of imprinting and opening through the chest.

So if I flex at the hip joints and the knees, bring the bar through and extend. Want to try to keep the wrap of the foot and here too, it's like it's changing a little cupping over the top of the bar and then feel the length through the body to stretch. Couple more [inaudible] and press and reaching through. We'll add onto it here next time. This one as we straighten now more articulation again, starting at the c curve. Rolling through. It's a nice solid position. Again, we refer to this plank line.

Again, you've got that nice solid position. We don't want to drop the bum or overarched the back. I'm going to go ahead and release my right leg and as they lift, the goal would be that the toes are in the same line in space without dropping the pelvis and we reach higher to the ceiling to retouch the bar to more we in inhaler. It's a good stretch. Exhale, return and last one, inhale and exhale three on the other side. The leg that's on the bar is your support to anchor into that hamstring. Keep thinking of lifting the whole pelvis up to retouch the bar. One more time.

We inhale [inaudible] and XL. I like to do a little arm lift as they roll down and articulate that feeling of full length. Head to toe all the way. Circle my arms around and rebound the knees and stretching through. I'll do the pattern. Once again. C curve at the tail.

You continue that feeling of the circle or the rotation of the pelvis that from the mid spine reaching toward the beat out toward the bar, starting with the left leg first inhale. [inaudible]. Wow. Right side [inaudible] the armed lifting up, reaching. I'm not going to drop my arms all the way. I like to reach through and frame and not drop them down. That sense of articulation, open, chest, open up or back and Aleve. The arms there. Say, rebend bring the bar through. Now I transition. That will hopefully work. Today is the roll up.

Let the bar come towards your feet a little. That makes sense. Now here, I want to not push it too far forward through the frame, but rather bend my spine. Reach my body toward that bar and just hold a nice hamstring stretch for a few breaths. Could work to get your head to your knees. Feeling that navel drawback, pulling that center away from the legs. Okay, let's stay low to the legs. We're going to do a little reverse monkey trying to control this little sweep through and bars right in the arch of the feet.

I'm going to work a little back extension second, pulling those laughs down more a hamstring stretch. Now coming through. I'm going to Ben and hopefully make it some days not so much, but here we go. Ooh, yes. And I stretch and gonna go back and try it again. I have to think of going over my legs, going over my legs. I pushed a little that time, but it's okay.

One more. And I lift. Think of going this way with the torso over the legs. There we got it. Okay. Now let's try a little variation of one leg. So if I roll back through, take one leg off Spiel, a little added hamstring stretching center, the hips and square, the pelvis, same movement. We'll do two on each leg is a little easier. Flex and extend and flex and extend and again, and bending the knee. I'm thick, keeping my chest really close to the thigh, straightening through and bending back and all the way up.

I'm going to change the legs from here. Squaring the hill and two repetitions. Ah. [inaudible], [inaudible] and [inaudible]. Ah, [inaudible] and just taking the leg down. Okay. I'm on William, move into cat and I'll do my cat on red. Take away the blue.

Let's start with a long arm reach here and knees are pelvic with the part. I'm going to create that resistance in my inner thighs to support and get my hamstrings activated to support. All right, so pulling down on the bar, keeping the weight right above are on the front of the knees, not dropping back and coming forward. Rounding through, taking a little deer, reaching the crown of the head toward the Mat. Now I'm going to enjoy some chest opening, some shoulder stretch, reaching my chest toward the bar and Pat often will ask me to check that I'm not waiting on backward on my feet. She wants me right on the front and the knees there. I stay. Yeah, and if you [inaudible] keep the bar here, take a breath, curl the back as much as possible without pulling the bar back.

See how much flex we can get, keeping that weight forward and then pulling up long arms. I'm coming through next is another plank line. So I'm going to go the opposite and flatten my body forward. It feels much like the down stretch on the reformer and two more cats with the up stretch. [inaudible] I'm going to enjoy the stretch, getting my chest pretty low, keeping that weight off the back of the Shins and feet. Inhale and again, starting at the tail. Feel the c curve, dropping the head, pulling up into the center and carrying it through and [inaudible] so hamstrings, active lats, active ribs engaged. One more time and breathe man. Lincoln opening up.

This space is in the back index and the down stretch. I've changed my grip on that. I'm not sure if you all could tell what I'm doing, but for the cat, my preference is starting with a flat palm. I do then oppose my thumb as I go through and coming up. I'd rather not have a flat hand. I'd go ahead and do that opposing some again. I feel safer that way, but you absolutely could do fist or flat the whole way through. Okay.

I'm going to go in through some Swan, some bringing in my bar down, coming onto my tummy. Ministered majoring here that my bar is right here at the frame, not through it, and I'm going to enjoy bending my elbows for just a second behind my head and letting those elbows be high above my back. I'm going to squeeze my mid back together. I'm going to scoop my belly. I'm going to see what happens if I keep my head down and can I extend my arms before moving my upper back and my head, get that shoulder rotation and then I can articulate and lengthen up into my swan. I like to go even a little farther to look above me and coming down.

I'm going to go ahead and let the head come down. Opening that chest again, keeping that contraction in the mid back, pulling the stomach up and bringing the bar back through two more times. That's a been big juicy bend. Even though the spring's helping me, I'm trying to do quite a bit of that contraction and extension on my own. Squeezing my legs together and down toward the table. Inhale, open that chest and coming down. One More Swan. [inaudible] and lift. Take my now lift.

That would prep for swan dive next time and lengthening all the way through. Okay. Using a hand coming through. All right, I'm gonna move into some side bending rotation. Now I'm trying to get all my ranges of motion and a little QL stretch and a little hip movement and QL stretch off. It feels really good to me. After this one, I'm going to bring my bar down. He hand is right in the middle, are slightly forward in front of that shoulder.

I'm also going to start with my legs extended hand behind the head. My chest is nice and open from the Swan, so I'm going to start here. Breathing in as I exhale, pulling into that c curve, this nice side bend c curve here. Now shifting the weight up onto the left hip on my my left hip. I want to lift up, rotate the pelvis.

The bars should not go too far through and now keep the bar pretty well where it is. Hip Stretch, get that right. QL Stretch, anchor that hip and re articulate. Back up to sitting and again so of breath. Ah, oh and feeling a squeeze and getting up onto the hip, leaving the bar relatively where it is, reaching that right sit bone in the whole half of that pelvis down. Really feel the anchor and then restack up to sitting. One more time like that. Exhale into the side bend and exhale and reach that right half of the pelvis and as I come up I'm going to fold my knees. One last pattern.

This side bend and rotation, one of my favorites. I'm going to just hold that position for a moment and lower this arm, allowing my head, the weight of the head and shoulders to help me round. Reach that arm back out and around to the back of the head as I returned to side bend and all the way up and I'll take one more. Yeah. When those ribs come in, nice scoop of the belly in and up under these ribs keeping relative even weight on my hips and return through the side bend and all the way up. Okay. The other side, I'm just going to swing right around. Pull that bar down.

My legs are extended hand behind the head. You're, we go. And again, [inaudible] lifting up onto the right hip during an aside. Stack the pelvis. Now keeping the bar here. Let's exhale and reach that whole left half. So getting a nice quadratus stretch and return to sitting tall and ah, up on the hip. Keep the bar pretty well here and reach during this. Stretch yourself away from the push to your bar and restack up to sitting.

And one more time and side Ben. Absolutely. If the quadriceps get pooped, doing this and having a, the hip flexors get too tired, just fold the knees and do this whole pattern with your knees bent over the edge of the table. Adding rotation. We curl to the side and lift up and twist. Ah, reaching that arm. You can lower it to the knee. Nice scoop in enough return to the reach hand behind the head and restacking the sitting tall. And one more time and curl and all the way up to finish that pattern.

So I'm going to take that spring bar down. Moving on to the other end. I'm gonna move into some arms springs is a couple. Leave the bar here. I mean again I'm using my role back bar. Spring's for my arm work and I'm five three so just for you, if you have other people that are five, three and where to put the bar. This kind of makes some sense I think for most and also their strength level.

I take it to chest level, my collarbone height and works for me sometimes a little lower depends always you can adjust so some maybe not so conventional. Other triceps. I'm going to step back. I need my arms in front to me for a second and find a squatting position. So I'm aiming my sitz bones back, relatively flat pack, pretty flat back and just start pressing into thing. Chest expansion and return [inaudible] prs. Feel free to play with your arm angle.

You can grab sideways and pull more this direction as well. May help you open up that collarbone slightly. I'm going to stay with that grip and then just move into more of a kickback. We'll do four of these. One feel free to squat a little lower. We can think Tracey mallet for booty bar for this, a lot of that arm work from this squatting position.

And then for now, let's say up the ante a little bit in extend one leg. I'm going to stand on my right, keep my left one extended. See if I can get four more. One. Maybe three would go for four. Sorry.

And for transition while they're back there. Woo. And four more. [inaudible] three and four. I'm now wishing I would have lowered the bar a little bit. I'm gonna place my foot down and come to rest. Okay. I'm going to turn face out.

Going in to hug a tree. I like to go hug a tree with the little turnout with my feet. Little first position, leaning forward as if there's wind at my back and just enjoying that suspension for a second. Ah, let's go. Five repetitions. I'm going to inhale as I circled my arms scooping into the abdominals. Exhale, slowly return.

I can still see my fingers in my peripheral vision and open. Think about this as opening the upper back. [inaudible] squeezing through the legs. Try not to do a whole lot of grip in the glutes. And one more time close and open. And then from the tip of the head, same thing leaning forward. Let's go five of the salute and an inhale [inaudible] bring those abdominals in and back.

[inaudible] and three don't worry about getting the elbow fully extended, be more concerned with a shoulder blade placement and leaning forward. So if you need to stop short just to hear, that's absolutely fine. And in, I think I missed miscounted. Here's six, we're fine and forward. Okay. And then one from the side. I'm going to move my spring to the Middle Hook for my draws sort. I just like the stance. It's nice hand on the hip, Nice Square hips. I'm going to go from no right at the chest level and I like an inhale and slowly returning [inaudible] and feeling free to bend deeper into the lunge if you wish. Inhale, have you makes it easy to think of holding your thumb face up through this pattern and one more and extend across the chest.

Really strong with that. And we'll take it the same spring to the other side. Nice square pelvis, square box, rectangle. Here we go in, inhale across and exhale and inhale and three more. And there we have it. Okay, I'm going to take these off, put them on the floor and add some legs. Springs, same thing, just a few, few good ones. And I will take the bar back up. I'm going to go now to about where the fuzzy is that the top of my spring bar here is the top of the fuzzy. Let's just where I like to put it and I'm going to start with a little diamond position stepping in. Same thing.

I like that nice long reach of the arms that press into the table. Nice stretch. And so the diamond, this space from the feet to pelvis twice as long this way growing to hit a growing to heels as you are turned out. So it's not a diamond for me anyway, not too squatty and definitely not too long of a sliver. So it takes some stabilization and a lot of kind of focus of into the adductors to hold that. All right, and then that length in the legs is what's tractioning the springs. We're pulling the springs the way I think that.

So I'm going to bring myself down pretty low. Work on that nice level pelvis, work as much of a lumbar imprint that I can do without tucking. And I'm just going to work a little bit of lifting into hip flection and hip extension and pressing up. Inhale as a reach down and exhale [inaudible] pulling into the core into the center of the body. I'm going to take just one more from here. So I'm in my a diamond position. If I rotate the FEMUR, super parallel, trying to keep the springs taught and then rotate back out to the diamond.

And so I'm working very much in this femur femur head rotating in to parallel and then rotating out into turnout. And again, try and not allowing the legs to drop in. That's not gonna do much for us. So we want the turn in and turn out a couple more rotating in and femurs, rotate out, couple more and rotate in and out and last one and parallel and rotate out. Now from this, press the feet down the legs down. I'm okay with going all the way feet to the mat. If this bothers your knees, you'll die. You'll not want to go there. You may just want to stay hovered. So if I anchor the feed, I'm going to work some more pelvic tilt, a little baby bridge [inaudible] and down we come. Just three of them push with the arms and again, pelvic tilt.

This is really difficult for my body. Some of you might feel to get that lumbar flection down. Do as much of this pelvic tilt with your tummy as you can. When you shift up out of that, uh, the pelvic tilt and keep going up higher, that's when those glutes may kick in. See if you can do that pelvic tilt mainly with your belly.

Same thing coming down. Can you turn the glutes off to get that pelvic tilt level? Last one, and pelvic tilt. Then fire your glutes to press. Trying to let go of them. And then finding level pelvis.

Okay, so let's come into a parallel position. Almost 90 degrees. Keep a little spring tension at the top and to take us into walking a little slower than usual and and walk progressively down, down, down, and four, three, two, one. Same leg up, up three, four, five, six, seven as opposed to the faster ones going up and down, which are what they are. I like to go a little slower and have one foot will go. It stays there. Then the other foot goes, it stays there. The other one goes, it stays there, et cetera. Four, five, six, seven, eight. Same leg up to it. Demands a little more work on for me to keep that one leg there rather than just shuffle. One, two, three, four, five, six, seven, eight. Same leg comes up. Two, three, four, five, six.

When we get it now we can go a little faster. Manitou and a three and a four. Five, six and a seven and eight. One, two, three, four, five, six. We'll go one more time. Huh? Four, three, two and one. Okay. A little more diamond for just a, a slight break. And then from here, femurs will stay still open there. From the knees out to your little straddle position.

We're going to keep the feet softly pointed and work as [inaudible] small. So as I pull in, right leg over, left open, left leg, right and open and alternate in and open. Pull in and open some thinking, that high inner thigh, that wrapping of the legs, getting lots of sensation in the back of my legs and I'm going to go a little faster. And Cross Cross, cross. Five, six, seven, eight. A nice, slow, open again and left, right. Six, seven, eight en open. Couple more patterns, right, left [inaudible] and open. Last one and one, three, four, five, six, seven, eight. An open heels. Flex come in and beat. Open and beat.

So I'm trying to keep my legs on the same plane. I'm gonna add two beats. Beat, beat, open, beat, beat, open beat three beats a here. And one, two, three, open. One, two, three, open. One, two, three. Open. One, two, three, four beats and one, two, three, four. Open. One, two, three, four, trying to keep those springs taught. Last one taught springs. We show you not taught springs.

Watch them wobble where we want to try not to have so much of that. At least for me, if I can keep lengthening, keep that resistance, that tautness on the springs. That's really what's happening in my legs also. Okay, I'm going to take those feet out. It's a little drop side to side [inaudible] all right, last thing today, you may want a spotter, you may not want to do this. So we're actually, there are two more things is a hanging with the fuzzies. I'm gonna move my slide bar up out of my way and how we'll measure today for my hanging with my long fuzzy fingertip, middle fingertip and elbow.

It's about where I go for this. They look about the same. Yes. All right, so we are going to descend over the edge. You may hold on. Great traction for the body coming up carefully like to hook one foot.

Okay, so as I step in, I am going to circle my foot four times two. I like a good secure strap for going to my other side, circling out and one, two, three, four. Don't have to count those for us. Ah, okay. First, just enjoying being on the table and I've been known to swing a little heels. Nice. Just to relax through the lower back and of course through the ankles, but as I do a little bit more of the hanging piece, holding on, pulling myself up, I'm going to use those arms for support, flexing the feet and lengthen down over the edge of the table. All right, so we're hanging over the edge supporting with the arms. What I'm going to do here though is put one hand on the floor, walk that finger, those hands, those fingers underneath the table.

Now when I walked in hand underneath the table, I'm not letting my ribs arch is hanging like dead weight. I want to activate my center and walk back. That's a lap stretch for me. It's a tricep stretch for me and they give it a little rest. Hold on. Other side might feel different from side to sign. There's a good chance we would walk those hands back underneath the table using your core even upside down, Huh? Okay. Here we go. Both hands.

So I want to think narrowish elbows not pointing out, keeping my abdominals active. Three or four breaths. [inaudible] bringing the head back is going to be plenty handy hand and pool. Well let's just let the blood come back into the body before we unwind and do a final hip flexor stretch. Okay, so getting out, lift your hips. You could hold onto the back of the pelvis and uncivil. Left foot. I do believe I had five reps today.

Some days I don't have that many holding on and the other way. Okay, so we hip flexor stretch and a lie down on the edge of the mat. The table, I turned my head towards you. I have that nice knee ankle relationship. I'm just Kinda, hey. So this might be a lot for some people, but mostly the next section will be more work if you bend that back knee.

We're trying to keep this hip imprinted on the table. On the Mat, no lifting. Okay. Might. Okay. If you want a little extra, of course go ahead and grab a hold of that foot feeling. That work is, if we're doing some rocking preparation, we're not going to, but pressing the hand and foot foot into hand and engaging those hip extensors to try to hover the thigh. Abs are still supporting the lumbar. I'm going to turn my head this way for a second. I'm trying to hover that thigh a little higher, little higher and just down an easily releasing.

Let's take just that on the other side there's also kind of a nice hamstring stretch on their downward leg. Yeah, right in the center of your body growing against the edge knee over ankle add duct. The straight leg is right in the center of your body and will bend [inaudible] it's hamstring and foot [inaudible] and then foot pressing into hand. Enjoy imprinting your left pelvis as well. And then again here we go to hover that thigh so you could just pull with your hand to lift your leg. That's not quite it. We want the muscle work in the back of that thigh, which actively help float the leg, press the leg up as well as putting the hand and foot solid.

Let's take two more breaths. [inaudible] feel that nice stretch in both front and back of hips and then lengthening down. Okay. Thanks for class. I hope you enjoyed it.