Mat on the Spine Corrector

So today we're going to do obviously spine corrector with a lot of gadgets and props cause we going to use a stick and a ball and a magic circle and a lot of creative interpretation of the exercises. So if you, when you're sitting, you're this kind of the top of the barrel and I'd like you to bring your bottom, just a here forward and put your hands in the side. Do they have this like, um, section that you can grab, hold up and just sit up really straight and use it to pull your shoulders down. If you bend your elbows a little bit, you can kind of pull the shoulders down and lift the sternum way up. That's it. And then rock back of your sit bones just a tiny bit and close the rib cage and pull the stomach into not so far back. Wendy, with your chest, just a little bit of a rock. And then sit up straight again. Pull the shoulders down and lift the chest and then broaden between the shoulder blades as you go back. So you close the chest. When you look at me just a little bit. So you close here? Yes.

And the shoulders are still over the head. Sit bones. Little bit more back, Tim [inaudible]. And then sit up straight and roll back and broaden your elbow sideways. That's better. Wendy. Sit up straight, wrong, tall through the crown of the head and roll back. Pull the stomach in and sit up straight and roll back. Pulling the stomach in a little bit.

Squeeze the thighs together and sit up straight and roll back just a little bit and come back up again. Sitting up nice and straight. Take your magic circle in front of you. Have your knees together, your feet together. And now just squeeze a circle and lift your chest with the elbows lifted a little bit more, Megan and relax and squeeze. So Debbie, bend your elbows more and lift your chest. Shoulders down, and release and squeeze. Every time you squeeze the chest lifts and squeeze. Belly goes in and up. And squeeze in.

Lift and squeeze and lift and squeeze and lift. Very good. Place the magic circle on the outside of your knees. So just above the knees and get the feet apart to the about hip width apart and just your bottom if you need to again, hold onto the side of the uh, barrel and just to lift up. So you're literally pulling up. The elbows are going out a little tiny bit so you hold side body feels long and then push the knees wide and release and push the knees wide all the way up to your bottom. You want to feel the side of the hips working and press and widen and get taller and press and widen and get taller and press and widen and get taller.

Broaden the shoulders, press and lift, press and lift, press and two more times. Press and lift and last one. Press lift and hold this position. Now feel the tailbone long. Pull the stomach in, lift up the ribs and bring the arms in front of you. Very Long. Arms, shoulders down, and little circles here. Circle the arm, feeling the movement in the shoulders. Very gentle movement.

Keep the chest lifting, reverses circle, circle, circle. Keep squeezing those ties wide so the outer thigh works. Then bring the arms down, get taller, taller, taller, taller, taller through the spine, and relax. Take the magic circle off, place it to the side. And just Ma, you may want to move your hips a little bit back and stretch your legs out and in this position the toes along and just pull the quads up and press the knees to the two long Straw and release the legs and pull the thighs up and release and pull the thighs up and release and pull the size up and release and pull the thighs up and release. Very good. Now bend one knee and pro, stretch the other foot down and then reverse it. Flex and stretch the straight. They reach the toes towards the floor. So Tim, mortal work and flip. So the toes go up there. Megan, toes go up, toes go down. So you're doing a seesaw movement like a pump. So think pulling the knee up toward your chest, even though the heel stays on the floor, you feel that pull of then Bentley in and the other leg is stretching out and switch and switch and switch and switch and switch.

And switch. Very good. Now bring yourself, actually keep the CIC down first. So all just stretch your arms out in front of you and very slightly start rolling back, reaching the legs out and roll back up instead of very nice and tall and again, roll back, pulling the stomach in the shoulders. Come Down Debbie and roll back up. So there's a point your legs will fly up. You don't go beyond that point. Shoulders are down. Stomach is in to just get connected to the powerhouse and lift and roll back.

Long legs and lift. Two more times. Roll back and come back up and lift. And one more time like that. Rolling back and come back up and lift. Very good. Now take your ball and place it between the knees.

So the fee, do you want the feet about the same width as the knees and if you are maybe a little bit higher up when d with the ball. So it's not down here. It's up kind of on the hyper. More between the size. Top of the knees. Yep. There we go. And just squeeze the ball just like you did with the magic circle. No, you didn't do it with the magic circle, did you? And release. So as you squeeze, put your hands between your inner thighs to feel them.

You want to get in touch with the adductors, the muscle on the upper part of the thigh. And then release and squeeze. Cause you can squeeze just with the knees and you want to seed and get the whole outer thigh and inner thigh to work and squeeze. And really, so the whole thigh is working and that's it. Now as you squeeze, try to get that lift in the spine and release and squeeze and long spine, Tim, that's excellent. And squeeze and lift through the spine and release. And one more time.

Squeeze and lift and release. Now arms come in front of you, squeeze the ball and same thing you roll back, articulating through the spine, reaching the thighs away from you and roll back up. And again, roll back. Shoulders go down, go a little bit further if you can, and roll back up. So you only go as far back as you know you're in control. If you feeling gonna fall off the cliff, you're going further obviously than you're supposed to add lift and again, roll. Hug the knees and lift two more times and roll and come back up.

And one more time and roll long reaching arms and come back up. Very good. Bring the hands down. Now I'm going to turn my box [inaudible] my spine corrective sideways. I would like all of you to just get put the ball down and walk around so that you will be sitting or lying down with the top of your head and the pinnacle and you'll be holding onto the stick right above your shoulders. So you want to make sure the head is nicely supported.

Your bottom's going to be over the edge. You're kind of like, that's it Wendy. Very good. Very good. Yes. Good. Your head should be supported to Tim. Move down a bit more. Move down a bit more. And in your case that's pretty good. Let's lift up. That's you.

I'd rather have you down with your head and I'm going to get you a towel. Lift your head just, there we go. Okay, good. Everybody stretch your arm straight up to the ceiling above your shoulders and take your shoulders and press them away from your ears. So that's it. So the neck fields law, even though it's and very slightly, press your head down so you have a little bit of work in the neck down. Now keeping the shoulders down, stretch your arms back, reaching out, pulling the sternum down, arm, arms go long way from you and then bring the arms back up and down to your size and lift the arms up. Broad shoulders, reaching them out.

He started to loosen up or under the armpit and back down towards your size. Nice. And again, lift the arms up and reach them away. Keeping the stomach pulled in so you have a tiny little waist. Bring the arms down and again, stretch the arms up and nice and long and bring the arms down. Now bring the arms right above your shoulders. Again, just the way you had them.

And take your right leg out and then the left leg out. So both legs are straight and really reach with the toes and even get the legs together. And same thing, stretch the arms out and feel the fingers and the toes moving away from each other. So very long reach. And then bring the arms up and down to your thighs so the legs are long and together we take the arms up and reach them out so you can get the hips nice and firm. Nice long reach and down to your size. And bring the arms up broad shoulders way up and back and down to your size and lift the arms up. Okay, and down to your sides. And one more time.

Take the arms up nice and long and down to your thighs. Now just put the stick onto the floor next to you and if you need good Wendy. Okay, you sliding down there. Good. Make sure that your neck is nice and long. Are you comfortable like this? No. Right? Like, okay, I'm getting you a towel. Little head support here. Oh cake. So place your head back. So let's have you all. There we go. Now. Nice Long. There we go. How does that feel? Okay. Okay.

Now everybody lift your arms without the stick up to the ceiling and take your right arm over your head. But as you move it up, feel the shoulder blade lifting up and then take your left arm down to your thigh down to the side of your side. So one arm is up, one arm is down and the right shoulder is lifting a little bit so you'll have more traction with the left hand. Reach it in the opposite direction. Then bring the arms up in the middle and start reaching the arms in the opposite direction. So the shoulder blades are doing a bit of a CSR, really like the short left shoulder move, shoulder blade move up towards the hand. And the other hand goals like you out in the opposite direction, like a bow and Arrow being traction. And then bring the hands up again and then reverse it. So one arm is up, one arm is down, and you really reaching the arms apart to stretch the fibers up. Very good. Bring the arms up and reverse c.

So there's like this seesaw pulling apart of the arms and again, lift and switch the arms. One arm is up, one arm is down long all the way through the fingertips. And then the other side all the way out. Nice long stretch. Let the shoulder lift a little bit so you get that opening as you come up. Then bring the arms up to the ceiling and take the arms up over behind you towards your ears and take the arms out to the side. You're going to do big circles.

Bring the hands down and bring the arms up again. Reach them up behind above your head and around. So you're doing these big, so just start doing these circles, feeling the movement, letting the shoulder blades move a little bit so you're not holding the shoulder blades down. You're actually letting them rise up in your back. And then as the hands go out and down, the shoulder blades come down. One more time. This way. Nice Long, big circle. And then after your last one, all the way down, now you reverse it.

So you start going out and feel as though you're lifting everything up over your head and then coming down to your thighs. That's it. The palms go out and lift way up and all the way out and down and circle the arms out and up and all the way down. Very nice. And one more time like this. Take the arms out and all the way up. Okay. And all the way down. Very, very good.

And then bring yourself up to a sitting position. Okay. Now that you've adjusted the spine correctly, you want to come to sitting up again the way you were before, but you're facing the opposite direction. And with your feet that you fit quite close into the ledge here. And just for a moment, squeeze it so you feel how your hamstrings and your ankles and calves are working a little bit.

That's it will actually legs and again squeeze. So you pull the feet so you're putting your feet in and relax. And one more time. Squeeze. You feel the legs, work and relax. Now you're sitting, I hear in front of the top of the allege just to here with your bottom, not here's the top. You're going to be a little bit in front. So you've got w w you'll be doing is squeezing the legs and rolling back.

Still holding on so the feet are gripping a little bit and then coming back up and then rolling back and gripping the ledge with your ankles and your calves and coming back up and sitting tall and rolling back. Closing the ribs. The are broad in the back. Shoulders down, windy and come back up and sit up tall. And one more time. Same Way. Slight grip with the feet and come back up. Now take your stick and take your arms in front of you.

Nice tall lift of the chest and the spine and same thing. You roll back and the legs keep you from falling and come back up and lift and roll back. And this time as you come up, lift the arms and roll back, reaching the arms in front of you and roll back and lift. And one more time. Rolling back, squeezing the legs in a little bit and coming back up and lifting. Very nice. Put the stick down. And now slide your back down into the ledge.

So you're sitting, you can bring your feet a little bit forward. And now bring the hands behind your head and lift the spine up. So nice and broad. First of all, close the elbows a little bit. Feel the shoulder blades getting wide behind your back and roll back and just feel the base of the ribs. Open your elbows, close your elbows, roll up and open the elbows out. And again, roll back. Going a little bit deeper this time.

So you're starting open the elbows, close the elbows and sit up tall and a little bit further. Rolling back, looking at the ceiling if you can, and close and sit up tall. And again, rolling back and looking up at the ceiling. That's it. And roll up and sit up tall. So pretty good. But just have a quick look here. When you go back, you don't want to be in this position with the back of the neck is short and you're kind of hanging out in space.

You're looking to get the shoulders and the head like a platform, so feel that the next day is long, long, long, long, long, long, long, long, long, and then your face is long so you're not shortening and straining the neck. The head is still supported. It's really coming from the ribs. Now you actually need to release the ribs a little bit to get that part of the back. That's so stiff to start to loosen up because it's a lower rib. Cades it gets like a solid rock. So have a go again. If you can't get to parallel, that's fine.

Nice lifted body long next or literally feel as though you're taking the back of your skull and lifting it to create that. And then if the whole spine up even more height. Yes, that'd be beautiful. Now Start Rolling back. Let the spine articulate and as the head starts to go back, feel the back of the neck. Long back of the neck team, not the front of no. There we go. Good. And then contract the power house to bring you back. That was so much better.

Sit Up nice and tall and again back of the neck is long and roll back again. So you're hovering out there much better Wendy. And then come back. Very good. And sit up nice and tall and again, rolling back, lengthening nice and long so you're supported and come back and sit up nice and tall and one more time. Rolling back like this and feel that hover position and come back and sit up nice and tall. That was really good. Excellent.

So now take your stick and if the arms are so nice and lifted, you warmed up your back and now bend your right elbow. So right elbow bends and see if you can put the stick on the floors or you may need to get your props. That's it right on the flow. So pull the stomach up and see me. Take the other elbow to the ceiling, Wendy, without bringing the shoulder forwards right to the side. Now take the left arm and start to straighten it out. Left arm is straight. Have a lift your spine.

Look at it and start to reach it towards the floor so you stretch it towards the fro. So big stretch on the left side of the ribs. Come back, try to lift and open the left arm pit, and then come up to an upright position and big lift up with the chest up with the waist. When did, that was another three inches. That's great. Bend your right elbow and put the left arm on the floor. So first of all, stretch up the right side of the ribs. Yachts, it, Megan. Yes. Now start to bring the right arm to straight. Reach the right our way out. And take a moment to feel this beautiful stretch on the right side from your hip all the way up to your shoulder. Come back, open up the right side, lift the right waist, and then bring the arms up to an upright position. Lift and again, right hand goes down. Stretch the left arm out.

Lift your chest, shoulders down, left arm straight. Reach out with it. Towards the floor. Come back, lift your elbow, and if the way up and other side, left hand down, stretch the right arm out, reach the right hand down, bring the right hand back and come all the way up to an upright position. Very, very good. Put the stick down and set yourselves up. 400 so you want your sit bones over the edge, you're pulling the stomach in and lengthening it down.

So you're kind of sitting in this little cocooned position. Just for a minute, hold here and feel how the you help with the help of your hands to just deepen into the powerhouse here. And when do you okay with your neck? Bring your knees in and extend the legs halfway up, not fully up, and really pull the stomach in and the waist down towards that empty space. Strictly two arms out in front of you and start pumping with the arms weeding in four, five and exhale. Three, four, five, two, three, four, five. Exhale, three, four, five. Big, three, four, five. Exhale, three, four, five, four, two, three, four, five. Exhale, three, four, five, five, two, five. Exhale, three, four, five, six, two, three, four, five. Exhale, reach your fingers out. Seven, four, five. Exhale. Three, four, five, eight, two, three, four, five. Exhale, three, four, five, nine, two, three, four, five. Exhale, three, four, five. Last set, three, four, five, six, seven. Very good. Bring yourselves up to a sitting position and put your feet down and come all the way up to an upright position. That was very nice. Excellent. Now next one will be to stretch your hip flexes out.

And then moving into finger like circles. We've done this before. I've just want to review with you how you get down to the floor. So you're sit at the top, one foot on the floor, one foot step down. I'll do it this way so you can see now I'm starting with my bottom and front, not at the top. So as I go back, you work your hands now and you slowly slide yourself down. If you go too quickly, you're going to fall down and then at the end then you'll lift this leg up to finish. You will slide down to the floor and rest.

So it's a little bit te strictly on the sticky mat, but we'll do our best. So make sure your bottom is in front of the edge, not on the edge. And then you slowly lower back. Use Your power has then reached down with your hands to the floor. Deb [inaudible]. That's it. That's it.

[inaudible] don't slide. That's what I was talking about. You're going to have to slide all the way down and come back again. Okay. Though the rest of you can just stretch the leg to the ceiling and just hold it there. So when do you keep your bottom forward? Right? And then back you go one hand in the floor, other hand to the floor.

Down you go, bend your elbows, then your elbows, bend your elbows. There we go. And now nice grip with the hands on the box on the side of the spine corrector and everybody's got their left leg to the ceiling. Excellent. Now extend the left leg out or towards the middle of the room. So you just stretch your hip flexor away. Way, way out. He feel that length and then lift the leg up. And really stretch your knee at the same time.

So just start going down and up a few times to get that opening in the hip and lower down and up and lower down ad up. Very good and lower down and up. One more time like this and lower down and up. Now lengths and up. Make sure the leg is right above your hip and you're going to take it down and do a bicycle movement. So you take it as far down as you can and as you bend it in, it touches the ledge, touches the barrel. And if it's up to the sitting, so you're caressing the whole thing, stretch out law and bend into the Ledge, the the barrel, your bottom, if you can end up. So you start just bicycling it through, circling it like that. So you'll have like a deep band and a reach. That's it.

Two more times. Very good. Megan here. And one more time. Nice and long and come back up. Very good. Change legs. Place the other foot down and lift your right leg up. Stretch your knee, reach the foot up and extended way out. I'd come back up and way out and come back up. Yeah.

And way out and come back up [inaudible] and way out and come back up one more time like this, way out and come back up. And now the bicycling version. So you stretch it out and bend it in and lifted up and reach it way out. Bend it in and lift it up. And we should weigh out and bend it in and reach it up. And one more time out and bend and lift it up.

Bring it back down onto the ledge so you can get both heels on the ledge and push into the heels and just lift your sacrum a little bit and relax. And just, it's as though you're trying to lift your bottom and your, but you're not to push into the heels to get pressure into the pelvis and relax in one more time. Push the heels that activate the hamstrings and relax. Now get a good grip with your hands again and lift your first leg up to the ceiling, stretch it, and now slightly turn it out and bend the knee and flex your foot. And push the right hip down into the bowel and stretch the leg up and point it and flex it down and stretch through the heel and reach the balls within the toes to the seating and bend and stretch. And Ben, flex your foot and stretch.

Put the foot back down on the ledge. Lift the other leg up to the ceiling, bend the knee, flexing the foot and stretch and point and bend and stretch and point and bend and stretch and point and bend and stretch and point. Bring both legs up Pilati stance, not narrow the hips. Bend your knees and flex your feet and stretch and point and bend the heel. Stay together, not so deep, but Wendy and so half the bend and bend. Now really stretch the inner thighs together and bend and stretch and I'll keep the legs long for small leg circles. Open the legs out, take them down and together. Bring them up and out, down and together and bring them up out long with the legs and up and out long with the legs and up. Reverse it.

Press out tight hips and up and out. Tight, hips and up and out long knees and up. One more time. Out and up. Now Bend your knees in towards your forehead and just rock to the right and back to the center. Rock to the left, back to the center. Rock to the right. And now roll the knees up to the ceiling and over and down to your left side.

And then lift the knees up again and over to the right and bring the knees down. Come back to the knees of right over your forehead. Keep the stomach and pull the barrel into your back. And just stretch the legs out over your head a little bit and bend the knees back towards your bottom. Stretch the legs out and bend the knees back towards your bottom and press your bottom into the barrel and roll the knees out.

So the legs go straight into the direction of the floor. Bend the knees, press and start to lift the knees up. Good. And one more time. The legs go out over your head, stretching the legs, and then bring the knees up. Stretch the legs up to the ceiling. Again forces as long, long legs, narrow hips. Take your right like way away from you towards the, the leg goes away from you towards the middle of the room and bring the legs up and the left leg goes out and bring the legs up to the leg that's going down and away from you as the important leg. Stretch the neem there, Wendy and, and the other leg goes out and up. And now we'll do the CISM movement. So double Pauls up, scissor, double Pauls up. SCISSOR, double poles, up, scissor, double poles, up, scissor, double Pauls up, scissor, double powles up scissor, long legs to the ceiling. And again, bend the knees in towards your forehead.

Rock the knees to the right, right shoulder. Lift the knees to the ceiling over to the left and bring the knees to the left shoulder. Roll the knees up to the ceiling over to the right so you have a massage of your sacrum. One more time, up and over to the left. Bring the knees towards your nose or your forehead and just rest there for a minute. Pull the stomach in and then lift the legs back up to the ceiling. So now going into bicycling, long legs, tight hips, take your right leg way out in a way from you, and then bend it in.

Caress the barrel. Left leg goes out, caress right leg. So you start bicycling. Moving month, bicycling, movement paddling. Tried to reach the like out in a way. So this is a great opportunity to really stretch the legs away from you nice and long, reaching the legs out from the hip. So you really start to open up the hips, reaching out and reaching out. And now reverse your pedals. Other ways, stretch out and two and three and four and five and six and seven and a can.

One more time. Lift your legs to the ceiling. And now take the legs over your head towards the frauds to see how far you can go without straining. Some of you can get to the floor. So Megan for you, flex your feet and stretch the knees and then bring the legs up and then bend the knees a little bit and wiggle yourself down to, this can be the awkward part because you have to wiggle on the sticky mat towards the floor. Once your bottom has landed, let the legs rest. Stay down there for a minute, Debbie, let the legs west and just enjoy this because this is a nice place to be. So you have a moment to actually recover from what just happened. Okay? And then roll to one side and come back up and sit on the front.

But that [inaudible] so a lot of leg work there. But what's so nice with a barrel is you can really stabilize your hips and work into the pelvis nicely. So bring your hips in front of you so your hips are just like the sit bones are just slightly over the edge. And see if you can lift your right knee in towards your chest and feel how it affects your stomach. And just let go with your hands for a minute. So you holding the leg there, put the leg down, and then bring the other leg up. Pull it in. Yeah.

So a lot of work into the hip. Hold it there. Put the leg down, bring the first leg up, pull it in. Really feel that work into the stomach and put it down and the other leg. Pull it in. See if you can let go for a minute. Put it down one more time. Bring the leg in, hold it, let go with your hands and down. And one other time. Pull.

Hold it that go. Very nice. Now see if you can can get rob both legs up, holding behind the knees. So it's a lot. And you may find yourself rocking back. So this is like really setting your seeker. See if you can find that moment. If you fall back, see if you can pull yourself up again. That's it. See if you can come up, see a hole. This position, it stretches and opens your lower back.

Oh yes. Windy. Keep that stomach working. Hold it, hold it. That's it. Hold it. Not Easy to do. Okay, back up. So that's really opening up that lower back a lot and getting his stomach to work. That's where you're going with the hundred with spine stretch forward. It's actually separating the spine. I hope you were feeling it. It looked like you did. Now let's see if we can get to this position where you're going to rock back and rock up.

You can bring your feet to the floor for the equivalent of rolling like a ball. Doesn't look like much, but it's really hard and up. Yes, Sandy. Good roll. And up and row and up. Good Tim. Roll and up. And one more time. Roll and up.

[inaudible] give the whole other meaning to sit bones, doesn't it? Okay, let's have you sit right at the top again. Get your hands here. So little pressure with your feet in and sit up nice and tall and use this to pull the shoulders down so you feel that. Now with this lift, drop your right to your, towards your right shoulder. Reach up with your right hand and stretch the ear towards the shoulder.

So with your left hand, you're pulling down. That's a two. You're pulling down with the left hand to really stretch that part of the neck can be really, really tight. Now keep lifting the spine. Start turning your nose on a diagonal towards the floor. So you're looking down in your, just your hand and stretch down.

So you get a stretch in the back of the neck, but you're on a diagonal. Yes, keep lifting the chest against it. Good. Bring the hand down and come up to an upright position. Pull on the side to lift. Broaden the shoulders. See how long you can get your neck, and then drop your left ear towards your left shoulder. So Tim, don't turn your face. Look straight ahead. It's exactly, yes. Exactly. Now the hand, the hat, the right hand is pulling the shoulder down with your left hand.

You reach up and left hand is pulling the shoulder down and you stretch your head to open up that side of the neck. Next, get very, very tight. And then turn your chin. Start to rotate it down towards the floor and adjust your hand. So your face is going down on a diagonal face. Noses facing the floor. Both eyes facing the photo. More rotation. Megan, turn. That's it. That's it.

And then come back to an upright position. Really good. So lot of work into the sides of the neck. So just so you can see there's this angle and then there's that angle with the faces going straight down. Now next one will be turning side. Sights are still holding. Nice lift. Broaden the shoulders.

Use The ledge to help you get that lift and feel the back of the neck long. Good, Megan. Yes, yes, yes. Now turn your face to the right. So you're looking if you can towards the right side and the left shoulder is being pulled. Open, lifted, sternum up even more. Debbie Moore. Yes. Turn that head to really open up the side of the neck. Come back to straight. Lift up the chest.

Turn in the opposite direction. Keep the right shoulder pulling out away from the ear and back to straight. Really good work. Now imagine your nose like a paint drop, paint brush, and you're going to draw a big circle with this, with this paintbrush. So big circle going in one direction. Literally imagine the nose having a breaths that you're using to create a circle and then reverse it going in the opposite direction. Big Circle all the way around.

Nice work. Keep that spine lifted. Keep the shoulders broad as you do this because the neck and the shoulder muscles have a tendency to pull and create, um, the head being pulled in and being contracted and then come back to straight. Sit Up. Nice and tall. Very, very nice. Okay. Coming down for single leg stretches, lay back. So again, you have this area of the spine that you're creating. Lengthen. You want a sense of support in the chest, bring both legs in, pull the knees, have a gentle little extra squeeze and broaden between the shoulders. Pull your right knee in and stretch your left leg way out.

And I'll take it down so it's extra long. Switch and stretch the left leg down. Switch and take the right leg down. Switch and left leg down. He really opening up in the hip flexes and stretch and stretch and reach and reach and reach and reach and reach and reach. Bring both legs in and now stretch your arms and your legs up.

Take the arms a little bit back, circle and hug in pulling your head towards your niece. Reach the arms up slightly back circle and hug in and reach. Circling in and reach. Circling in two more times and reach, circle and in. And one more time and reach and circle and in very good and come up to a sitting position. Nice work.

So sitting nice and tall. Let's have take the magic circle in front just so that it is a place to measure. You want to have this sense of the hips nice and straight in front of you. The arms are slightly bent and without the hips moving from the waist. Twist to the right. So you twist and lift the chest and come back to the middle and rotate to the left and back to the middle.

Lift your chest, go to the right. So you're working in that waist and back to the middle. And to the left and back to the middle. So now pulse and pulse and twist to the right, back to the center. Pulse, pulse and to the left. Pulse, pulse and two, the right pulse, pulse and to the left. Paul's, Paul's reached to the right. Pulse.

Pulse reached to the left. Put the magic circle down again. Have the hands here into the ledge and now the hands are slightly behind the shoulders. See if you can lift and press the elbows back to pull the shoulders even more open and look up at the ceiling and roll and round a little bit. Elbows go wide and lift the chest. Elbows go back.

Lift your chest. Look up at the ceiling and elbows go wide. Round a little bit backwards, Deb. Yes, and sit up tall. Shoulders back. Lift your chest, looking up at the ceiling. Add curve. Elbows go wide and come up.

Elbows back. Look up at the ceiling. Really open up that chest and back and elbows go wide in opposite direction. One more time. Lifting up, elbows back. Lift your chest, looking up at the ceiling. Elbows way back. Hold this position for a minute. Really squeezy elbows. Tried to get that chest. Whoa. The bones right inside the side of the shoulder blades lifting way up, pulling the spine. Oh yes. That's what we want in and relax.

Very good. Next is spine stretch forward. Let's take a magic circle in front of us and have the feet stretched out so your bottom is going to be back of the ledge. So you want to be safe and have the feet reaching out a little bit and just for a minute, bring the magic circle sufficiently in front of you that the elbows are slightly bent and stretch the knees and reach the toes away from you and push down and lift and relax and bend the knees and the feet and reach the feet and lift and bend and reach the feet and lift and then and reach the feet and lift your chest. Way Up there, Tim and bend and one more time. Reach the feet and lift and bend. Now lift up tall and then deepen and push that magic circle down and sit up tall and relax and push up.

You start pressing into the magic circle deep and down into it. Now keep it pressing down as you lift your back up and relax a circle. Press way up, pushing down. Press even further to bend over. Press up, holding the pressure down and round. And one more time. Press way up with the chest.

Push down to go even deeper, pulling the stomach in. Lift the chest up and relax. Good, no magic circle to goes down. We'll do another variation of sponsor toward, just for stretching now. So starting with your arms in front of you. Round down and put your hands on the floor. If you can start to we go, that would literally walk the hands out. Going as far as you can out.

Roll back, sip the spine up and lift the arms in front of you and pull the stomach. And as you reach the hands to the floor, so you go, go, go, go, go to a big, touch the floor. Now wiggle out with the fingers to stretch a little bit deeper. Roll back and start to pull the stomach up and sit up tall and lift your arms up. Good. And again, deepen into the stomach and roll down. Wiggle the fingers way out. Roll back and sit up nice and tall.

And one more time. Round down. Walk the fingers out and stretch. Way, way, way out and roll back and sit up nice and tall and lifted. Good. Now for for saw, flex your feet. Flex your feet. Take your arms to the side. And first of all, without the forward, we just lift up and just twist to the right without bending over and pull the arms apart. How much can you twist the arms pull way apart? Come back to the center and broaden the shoulders.

Reach the arms to the side of the room, twist to the other side. Really pull those arms way apart. Like your being traction. Come back to the center and lift and twist to the first side, like a windmill. Opening those arms out and come back to the center and lift. There it is and twist to the other side. Pull those arms apart.

Good Debbie, lift that chest and come back up to the center. Now reaching to the foot, flex your feet, twist to the right and reach George your little toe and reached down and bounce. Three times. Stretch, stretch, stretch. Come back up and lift. Other side twists and stretch, stretch, stretch. Come back up and lift. First side, twist and stretch. Stretch, stretch and lift. Other sides that twist, stretch, stretch, stretch and lift. First side, twisted, stretch, stretch, stretch and lift. Other side, stretch and stretch and stretch and lift. Very nice.

Okay, now sitting into the ledge roll. Another form of a robot will be with the knees apart. So you really disengage the hip flexors. Let's take the stick. So when do you want the soles of the feet together? This way. That's it. That's it. That's okay.

And see if you can get the knees to open as much as you know, each of you will have a different range of movement. Stretch to the arms in front of you, lift the chest and then start rolling back. Same way, draping your chest on the barrel, arms to the ceiling, and then take the arms back by your ears. Bring the arms up to the ceiling. And then roll forward and sit up nice and tall and roll back, rolling arms to the ceiling. Take the arms back by your ears, reaching them out, bring them up and roll and sit up straight. So now remember when you were working on supporting your head, you didn't let the head go back. Same thing. Now you want to keep the neck long, even though you're hovering out in space off a cliff and rolling back again.

Shoulders down Deb. Yes. And then reach the arms back and just long arms. Much better. Bring the arms up forward and sit up nice and straight. And one more time. Rolling back, rolling back, rolling back. Arms Up. Reach the arms back so you get lengths in the side body.

Bring the arms back and come back up and sit up. Nice and straight. Very good. Put the stick down and take the magic circle and place it behind your head so you have it like this. This is the equivalent of shaving the back of your head, which you do on the reformer. We've sometimes done it in the math class. So the hands on this little led, lift your chest and take your elbows to the side. It's a lot of work now. Very slight pressure into the magic. Very slight. Lift the chest and stretch the arms up. Stretch them up, stretch them up, stretch them up, stretch them up. Good.

And bend them back and open those elbows as wide as you can to really get that opening in the chest and across the arms. And lift up. Lift up, lift up, lift up. Good. And bring the arms back. Elbows wide and lifted. Chest long body. Nice and lifted into here and again, coming up, coming up, coming up. Good Tim. Excellent. And come back and lift the spine against them. Arms coming down.

One more time. Going up, going up, lifting the chest right here. Debbie, right there. Right there. So you get that upper back to work and down. Okay. Take the, put the magic circle down. Take your arms to the side and lift your elbows up. So the arms around. Yes, take a breath and the shoulders about that. So the hands are lower than the shoulders.

They kind of draping down this called hug a tree. Take a deep breath in and as you breathe out, imagining hugging in the great big tree and giving it a good squeeze. Breathe in and open your chest. Open your heart, really widened the arm and breathe out and squeeze that tree. Breathe in and breathe out and squeeze. Breathe in and out. Keep the arms out and breathe out.

Now we'll reverse it so you breathe in. Big breath in, lifting the chest, lifting the spine and breathe out. Breathe in and breathe out and breathe in and breathe out and shake your arms out and take a breather. Oh, okay. Now a little bit of work with the uh, for the legs. Let's have all of you facing me and you'll be into the crease. Let me just, with the front knee bent and the other leg straight, put the top hand here and rape yourself out. So you're supporting your head with your hands and then lift the chest a little bit so you want to feel, and the hand is still here.

Now flex the straight leg and push the heel away from you. See you feel from the waist that you're yes. So you extend it and then relax it and porous it away and relates. The only thing is also checked that this hip is forward to sandy or too far back. You don't want to be falling this way yet. Bring your hip more forward, more facil. One hip is right on top of the other. I think you need to move your bottom back so that the knee, yes.

So your bottom is kind of in the middle of the spine corrector. Good. Okay, so push the heel away. Feel out from your waist. You're pushing the heel out and then relaxed your waist. In fact, put your hand here and pushed the hip away so you feel that traction in the waist and relax and push your hip away and relax. Now push your hip away. Bring your hand to here and lift the leg. It'll go just a bit. Lower down. Nice and long. Lifted up, lowered down, lifted up, lower down, lifted up, lower down, lifted up, lower down. Now take the leg back a bit, keep your hip forward and you'll feel your buttock muscles starting to title tighten. Push into the heel and lifted again.

Different muscle group and down and lift and down and lift and down and lift and down and lift and down and lift. And yeah, bring the leg back to a straight line. Lengthen. Lengthen the waist. Feel how when your hip is pushing out, the stomach lifts up. Extend the foot a bit, lifted up in little circles here so you're up and up and three and four. Nice, long legs, five, six, seven, reverse it. And one, two, three, four, five, six, seven and lower the leg row. Just massage it a bit and then bring it knee on me.

So in this position, check that your hips are stacked and then lift the knee up and lowered down. Knee and foot. Lowered down. Nian foot, lower down, Nian foot, lower down, knee and foot, lower down, knee and foot and down, knee and foot and down. One more time. Knee and foot and Dow. And if you can get the magic circle between your knees and take your top foot and get it on the floor and you're just going to squeeze the knee in and release and squeeze of Tim. This foot will be on the floor.

Squeeze and up and squeeze and up and squeeze and up and squeeze up and squeeze and up. Come up to an upright position. Lift your chest and your waist and squeeze again. Squeeze up and squeeze and up and squeeze. That's a to feel this lift in the stomach and squeeze and up and squeeze and up. And one more time and squeeze and up. Okay.

Put the magic circled down and switch around to the other side. So you're going to be with your back to me. You want your hips about the middle of the barrel. Your top leg is extended out and you support your head with your hand so you're nice and long. So just to start, that's a sandy. This leg is long. Straighten it, straighten it, and make sure your hip, there we go.

Take your hand and place it on your hip just so you feel it to begin with, and just slide that leg away from you from your waist and then relax and slide it out to the waist, gets long. When you pull the stomach up against that feeling and relax and slide the hip out and relax and slide the heel away from you and relax it. That's it. And one more time. Slide and relax. Now slide the leg out. Put the hand in front of you on the and then lift the leg and lower and lift and lower and lift.

Very good and lower and lift and lower and lift. Nice long chest, lower and lift. Good Wendi down and lift and down. One more time and lift and down. Now move the leg back so it gets into your hamstring and butt.

Lift your chest, legs and into the heel and lift again. Lift and down and lift and down and lift and down and lift and down and lift and down and lift and down. Two more times and lift and down. One more time and lift and a good. Bring the leg back to a vertical plane. So you want to get that sense from your shoulder to your heel. Very Long.

Extend the toes and lift the leg up in little circles. Circle one and two and three. Very good. And Four. Keep the hips forward, Sandy. Six and seven reverse it and one and two and three. Very good. Four and five and six and seven and eight. Lower the leg down and bend it up so it's on top of the other leg.

Lengthen your waist, get a sense of the chest being long. And then lift your knee and your foot up top like just the top, leg and down. Good Tim. And lift and down and lift and down and lift and down and lift down. Lift down, lift down. One more time and lift and down in place the magic [inaudible] circle between your knees and your top leg. We'll be a little bit, it will be on the floor either beyond the way you have it, sandy or so you want that be have, be stable with no.

This foot will be on the floor. Close to this foot. Yes. And then squeeze the magic circle and squeeze and squeeze and squeeze and squeeze and squeeze and squeeze and squeeze. So okay, lifting back up onto your elbows, lifting up long waist long spine. And again, your knees. Release and squeeze. Release and squeeze. Release and squeeze. Release and squeeze. Release and squeeze.

Release and squeeze. Release. And one more time. Squeeze. Release. Very, very nice. So put the magic circle Dow. Come up to an upright position and come to a position where you're standing maybe a little bit away from your spine corrector. Just have a quick look at what you're going to do. You're going to reach up, roll down like we normally do, and then walk out. So you're into a long plank position and you'll do a few pushups, three pushups, and then stretch out and then come back and up.

So adjust yourselves a walk your feet away from the front. And this is first time will be an experiment so you can figure out how to do this. He also together lift your arms right up above you. So nice long lift to the fingertips and just like you're doing wall with the hips tight, roll down, roll down, roll down, and then reach out and put your hands on the, on the spine corrector and then walk forward with your hands still. The hands are at the top of the barrel. And then come to a plank position. Come to a plank position.

Hips tight and long and right forward. And then three pushups, one and to [inaudible] and three. And now just take your hips back and your head down. So you have a stretch in your neck. I mean, not in your neck, in your spine. That's it. Walk your hands back to the other leg. Take your hips further back and then roll up to an upright position and lift your arms way up, stretch up through the fingertips. And one more time. Roll down with your hands towards the floor.

Then take your hands out, reach, reach the spine, corrector the ledge. Tim, your great walk forward until you're at the top of the ledge. Green your hips down. So you're in a straight line. Head is looking out, not down, and three pushups, even if they're small. One hips, a very tight, two and three. Now keep your hands where they are in stretch your bottom, that bottom back. Press your chest down and let's have sandy walk your feet a little closer in. And Debbie, just a little bit closer in so you'll have a nice stretch in that chest. Head is down. Tim had his down. Hips are back. Yes.

So you get that stretch. Then take your hands a little bit lower to the lower step. Stretch your hips back a little bit further and then bring your hands. So the floor Dango three little circles with the arms. Head is relaxed him and reverse your circles.

And then roll back up. Roll back up. Roll. I'll back up and just take a moment to stand. Once you're upright, let the shoulders be wide. Check that the neck is long. Remember the, it's the back of the neck. Yes. Feel as though someone's lifting you from behind your ears to ceiling and you're actually like a marionette. Dangling that risk. Yes, yes. Now lift this up. That no, not here. There we go. I just shake your hands out just a little bit so you feel them long and loose. The neck is long and loose.

Take a breath in and breathing out. Let it go. And you all did awesomely. Wow. Very good.