Mat on the Spine Corrector

So we are doing mat on the spine corrector tonight. And uh, we're also going to integrate the green strap for a little bit of our shoulder work and some assistance when needed for certain exercises. So some of you haven't done correctly before and some of you have done a lot of corrector. Um, use this as a tool to connect to your body a little deeper. What I found with it is definitely gets the abdominals, uh, ah, more connected, more contracted, but supports the neck in certain things. So in regular mat work when your head and Chester up in chest lift and you're feeling your neck, sometimes this gets you out of that position. So your head's up where you can really focus on the good stuff in the front.

Okay. So where I'm going to have a start is where all the way up on the edge of the corrector and sometimes we'll call that the lip and just kind of rock your sitz bones a little bit. You're gonna find your, your bumpy bones, your sitz bones, and I want you to find where you can be right up on top of them. Okay. Feet are going to be a part and I want our feet a little bit forward of our knees rather than knees or feet back here. Okay, so basically like we'd be lining up for the bridging, sort of sits bones in heels in line with each other, and then just reach your arms straight forward. We're going to just bring awareness to this shoulder blades and slide them down a little bit. Lift up through your chest and your spine.

Now I'm hugging the midline with my arms and with my inner thighs we're going to start with a nice, very small pelvic tilt. So let's take a breath into prepare and as we exhale, it's the lift up with the abdominals and a rolling back off of the sitz bones. And I want you to think about, this is not so much about going backward too far, but still staying tall through the upper back hold as you inhale and then exhale as you roll forward contracting those abdominals and come to sitting tall. Lots of words. Inhale and exhale. So sometimes inflection, they're the up.

I'm going to show the wrong thing just for a second. You guys don't do it wrong, but the mid back gets really excited and starts to bend too much and bypasses the lumbar flection. So focus on more lower back flection then mid back. Okay. In other words, delay the mid back. Let's go again. And the lats play a role to help you pull down through the lower, uh, the shoulder blades there. Inhale, pause and exhale. Contract. Think of lifting through the tip of the head to get your write up on your sits bones again, and exhale the low belly in and up. If it's coming underneath the rib cage. Good.

And some of you are already making your way back. I'm not all the way there yet, but you are fine. And coming up now I'm going to go this time. Everybody can get back there. Take your time. Focusing on your low back flection. Okay. Okay. And just hold. So you've met the barrel. Your low back is opening up the back of the ribs.

The low ribs are against the edge. Let's take our arms and open as we inhale and exhale. As you close, coming back to hugging that midline. Now what I want you to do is you open and close the arms is try not to puff the belly out. Three more. Hold those abdominals back and exhale and close. There's a slight feeling and wants you to connect as imprinting. Whichever part of your back is on the barrel, going to be in.

Print that little more deeply. Good and exhale. Now take your right arm up alongside your ears. You inhale, bring it down. Exhale, left arm, so you're holding the contraction in the abdominals, the flection through your lower back. If this feels easy, you could do two things. You could curl forward just a little bit off of your back or just get ready for harder work in a few minutes for, not everyone has challenged with this, but again, these are all a lot of movements that we do without being on the corrector.

Yeah, when we're warming up, so next one, we're going to take both arms up. Now think about those abdominals. Make sure they're not pushing out and exhale lower. How are we doing guys? Feelings? Feeling. Yeah. [inaudible] so their shoulders slide down to float the arms up. Good and lower. Last time.

Now what I'd like you to do is extend your legs out, lift them up in line with your lip that you're on. Okay. And we're going into the 100 so taking your legs in a slight turnout, soft feet, arms down by your hips. Press your shoulders back and down. Good. We'd read them for five. Inhale, three, four, five and exhale. So Lindsay, go back a little bit, little more. See?

Yeah, flex there. There you go. Sister, can you feel this? I'm not trying to get out of mine. Nine two, three, four, five, 10, two, three, four, five. Exhale, three in a hole. And then just pull out your knees together and slide in. So different. So you know, neck tension, cause it's all right here. Okay. Bring your thighs up guys, and bring your head towards your knees.

Try and get a nice deep flection nail through your upper back, middle, and lower back. So as we go into the single leg stretch, let's go ahead and put our writing in toward her chest, left leg out, and trying to get those toes on the same line in space. And then again, focus on that deep contraction, the low belly. So let's take a breath in where we are. Exhale as you change legs with control. And so think about every exhale you can deepen your low back flection stretching long through the straight leg from your hip. So if you were to keep going, if you were on the floor doing this, you know it'd be a chest lift. Sometimes that's where the neck gets a little fussy.

Right now your head is not needing to get involved and want you to think of flexing your spine a little deeper, Julia, where I came a minute ago and bend right through. Yes, there you go. Okay. Your legs only you are right. Legs are going to act. Get active on these. Hold your everybody. Bring your knees in for a sec. Yeah. Here you feeling here in your thighs? Yeah. Well you're going to feel them. I'll leave it at that double leg stretch. I know. Sorry to sell Ya.

That's a whole nother lesson. Okay, so double leg stretch. So let's take our legs out to the lip. Take your arms by your ears for a minute. Now stay back there. Take your arms out to the side. Exhale from your low belly. Pull your thighs in and touch your shins. So again, just like you'd cue it in Matt class or you'd hear it, the chest doesn't go anywhere. The flection doesn't drop. You don't drop your chest back. You hold that up.

Reach open and curl in again. Inhale arms. Exhale, thighs. Can you go deeper in the contraction? Pull in those thighs in. Flex your mid spine a little bit more, Lindsey. Yup. Last one. Open and in.

Okay. Place your feet down on the floor for just a minute. Put your hands behind your head. Now, thoracic extension, the rasic extension. I want you to control articulating back so that the tips of your shoulder blades meet the top of the barrel. Look right up to the ceiling, but keep your chin slightly down towards your chest. Yup. So that you're not back here with your neck and your head on a suspended there. So that'll actually take you out of your upper abdominals also.

So when I tilt my chin now just slightly, I can get the length in the back of the neck and I can route myself more my upper abdominals. Okay. Now if you feel okay, you could go a little further back. Some of you into more thoracic extension. Nice Yvonne. Right? But we have to be careful not to let go of the upper tummy work. Nice Ellison. So that's what we're gonna come to. Take a breath where we are and want you to exhale.

Use your upper abs guys and come to flection. E just like in Mat and inhale, exhale, extend over. This would actually be as laying flat on the floor, but see how much more work is happening now. And exhale, flex shoulders are dropped away from the head. Deep contraction. Two more. You articulate. So the curve is there for us to press our back into and exhale curve forward.

Let me watch you one more time. Good summer. Allow the chest to open. And XO from the upper belly. Cruel. Good. Stay right there. How are we doing with the ams? Do they feel different than some nights? Yeah. Okay. Let's warm up some rotations. So I'm gonna rotate toward my right.

You guys can go to your right as well, so we don't want to drop back. Stay up there. Now take an exhale and rotate towards your right, the right shoulder blade like a Q. A lot of the time, Lao to kind of suggests that it's coming back around our back a little bit. Good. Ellison and the elbows are very open right now. Come back to the front as you inhale to your left as you exhale. So again, the elbow doesn't close in. That's an elbow motion you want from your spine. And inhale, come to front and Exhale to the rites and inhale to the front and exhale to the left.

Inhale friend. So the width of the elbows remains the same. Good. Can you go deeper into pulling that low belly back? This is the easy part guys. We're about to do it with the legs up in real crisscross position.

I know your favorite and twist and center, but I'll give this a little break. Bring your size up. Yeah, it's a toughie. Okay, so extend your left leg again, straight out in front of you in line with the lip, and then take your right leg up and hold onto your ankle or calf, or even the back of your thigh. And just enjoy a stretch. Now the reason why I don't want are this outside, this leg on the floor is it could make your pelvis wiggle, go wonky, lose stability. I want you to allow your elbows to bend to bring your leg closer to you. Yeah, I feel the oppositions of one leg up and one leg out. Your right, sitz bone reaching to the other foot. Really precise. Could you contract your tummy more? The low abs? Could you drop your shoulders a little more? Okay, now slowly change legs.

So we're going to do a slow scissor. Let's evaluate this side. The second side [inaudible] check things out. Good. So ideally we would love a vertical line with this leg. We're pretty close hamstrings. You know, it's an ideal to get a vertical line. This one, a horizontal line, right? Shoulders down. We're enjoying the contraction. No neck tensions. You could turn your head if only it were that easy. Unregular mat.

Now take an inhale. Bring the left, the bottom leg up. Go with the scissor annex. Heel each he change. Start lifting the leg and exhale chain. [inaudible] so ideally again, this the spine, the torso, staying steady. The legs are scissoring, they're switching. Good hands are up here waiting for the leg.

[inaudible] speed it up a little bit and pull, pull, pull, pull. Last one. Okay. Bring your knees in different, Huh? Right on. All right, so let's try to find this. Not Try. Let's bring her legs back up to tabletop. Once again, hands behind her head. This is the inhale. Now let's twist toward the right again.

As you exhale your run. Nice fulls, Chris. Cross. Interlace the hands completely, everybody. It's very different through your shoulders. Okay. Inhale, center and go for it. Two West and twist. Want you to think about this is all around your torso, not just your abs.

Your back is helping you twist. The lats can assist rotation. Yeah. That's where I'm kind of queuing around the shoulder blade. Good. Try not to lay back two west. [inaudible] a little faster for eight one [inaudible] seven and eight and now the cleanser hold here we deserve a little stretch but we're not going to release completely. Come back into thoracic extension.

Close those ribs a little bit. There you go Yvonne. I should say it this way. Widen your back by engaging your external obliques. There you go. Okay everybody come up and reach your arms forward once again and extend your legs out. Just hold now your legs all the way long. Extend feet toward the floor.

So you're pointing the feet. Now we're going to try that same one. Arm Up, single arm up and then both arms up. So now you're more opened up here. Be careful not to release those ribs right arm. Now maybe you can go further back. Can you stretch the shoulder? Yeah. Pat. Beautiful and arm down. Other arm. Just check in sir. Front arm is still reaching back. Arm is reaching and center.

Lets inhale front. So finding the idea of opposition. Lots going on here. One arm going back the legs, reaching forward, checking in at the ribs aren't shifting side to side reach. Once again, each side, shoulder blade is coming down the back. You're going to try both arms three times. [inaudible] good. You guys tell me first arm. Second feeling. Okay. These long ABS, Huh? Okay.

Now what I want us to do, bend your knees, come in here for a sec. Put your hands on the corners and we're going to pick our pelvis up and scoot it pretty far forward. Where I want you to go, excuse me, is get in a position where your head, if you bring your head back safely, you're right on top of the back of the head is right on top of the arch. So we're giving some supported cervical extension. Good summer. Yeah. [inaudible] Yup. Do you agree? Does everyone feel like they're like, I'm pretty far off the front edge.

My sacrum is probably right on. Yeah. Yeah. Now this would be an interesting place to release your ribs. So just experiment and experience releasing your ribs. Okay. Alright, so it appears for some of us that there's a little more a dome or a little more arch in the back. Don't do too much, but kind of diminish that a little bit with your tummy. Yeah, so this, these external obliques, the high rectus Abdominis, transverse abdominis. You could think about the names if you want. Just think of dominoes. Now your pelvis is good and flat. See, no one went into a pelvic tuck. Okay, now take that arm, the arm position and arms straight up to the ceiling. Again, open your arms toward the floor. Now some of you have such long arms, you actually may get your fingertips. So the floor, I don't quite, but I'm enjoying a nice chest stretch, right?

And I can think about my shoulder blades. I want to pull them down my back a little bit. And let's inhale in this position and exhale, bring the arms back up just in line with your shoulders. So you're hugging that midline. Again, inhale, it's a chest expansion and exhale. So great. Uh, you could do this on the foam roller. It has a similar feeling.

Two more times, energy through the arms and exhale close. And last one. Inhale and exhale and close. Now to get out of this position, it's a little precarious because her sacrum is not on something stable. I want you to put your hands behind your head and neck. Gently bring your spine into flection. Your so your head is up. Okay.

And put your hands on the edges and just kind of get yourself up. It's not the prettiest transition. Okay, let's go into a seated rotation in diamond from diamond. So an active diamond feeder. Press together, open hips. And then once again, you're right up on your sitz bones. Take your, are we going to hit? We'll be fine. Take your arms up to the side. Palms face up. Elbows just slightly bent. Just a little Ben by contracting your biceps.

Yeah. And then everybody bring your arms just slightly forward of your shoulders. Okay. Spinal rotation from vertical set. Let's take a breath. Let's go to our right for three pulses. So we have our one, two and three frame center and exhale in one. So each of those pulses is meant to deepen your contraction and get you to go further around the side. Less of a bounce, not a bounce.

I think that you're going further with each exhale. Little further exhale, a little further. Exhale. That's it. Yeah. Just one more. Each side. Pressing the knees toward the floor. Doing pretty good here. One, two, and three. And find your front. Okay. Now stretch your legs forward. You everybody.

I am short legged a little bit. I know this exercise for me. I need to lift my pelvis and put it back a little. Don't. If you don't need to, you'll find out in a moment. I know I need that. Okay. I'm also going to soften my knees a tiny bit and we're going to do roll up.

So breathe in Pat. You might do what I do because I know your back. Okay. And we round ourself back and we've already warmed up for this thoracic extension. So I'd like you to take your arms alongside your ears. Now remember, we're not in an arch back. This is abs. You should be playing out a lot of work. Good. Ellie Ellison and then here we go. Inhale. Exhale, pull into the low belly. Round yourself up. Same ques. Head toward the toes, low belly back, rolling back to the corrector. So you're looking for smooth articulation.

Lay out without losing the upper abdominal contraction. And here we go. [inaudible] boils lots down. Waste is pulling back. Good you guys and your watch by spinal articulation into extension. Chin. Just down a little bit adds at you guys and coming up. Exhale, pull the low abs back into your low back. Now again, just like it would be irregular. Matt, pause for just a moment. That does shoulder girdle. Beautiful guys is still above the pelvic girdle.

It's tempting to go further out here, but again, that's more of a hamstring stretch and a flattening. We want to reign that in and make it still be about abdominal work. There we go. Let's do two more, a little faster. [inaudible] and coming up. Last one.

Yeah. [inaudible] and then restack up to sitting tall and lower your arms. Okay. What do you want us to do? Slide down into the corrector again? We probably don't need this little thing that we're sitting on. So we're going to sneak it off.

I want to have a skull with our hips over the arch. Let me show you how to get there. Um, okay, go there. Go ahead. Now for some of you who have not done this before, uh, and you can't really see me right now, I know the couple of you back there in the back. I will do my best to be clear. We're not going to be here long right now, but before we come up to do saw, I want to do a little corkscrew up upside down like this. So your hands are holding the top edges of the wood.

Now those longer spine correctors, just do the best you can because you don't have the, the frame that we do with their corrector. Take your right leg up to the ceiling. Take an inhale first. Use An exhale to bring the weight of the other leg up. So we have our hips over the arch, our legs vertical look straight up to the ceiling. Elongates your lower back over the arc of the corrector.

So if I had a really long tail, it would be draping over this curve. Okay, so the um, corkscrew, take your legs a little to the right. You know the corkscrew. Most of you take your legs down a little bit toward the floor. Feel the kind of the press onto the sacrum and in legs around the center to the left. Inhale. Exhale, kind of outlining the sacred and all the way up. Inhale to the right. Legs are together. You're in parallel. It's every new one, okay? Yeah, around to the left and center in heel to the right hip.

If you feel courageous and you want to explore, go a little lower with those legs to the left. Inhale, check your shoulders. Have they stayed open for you once again to the right. Inhale. Exhale around and up to the left. Inhale. Exhale down, around and up. Okay. Bend your knees.

Let your thighs come towards your chest and put your feet on the step of the barrel. I've taken a detour in my brain. Are y'all guys okay to stay here for a minute? Okay, one sec. Okay, I'm going to come up for a second. [inaudible] you could bring your pelvis more this way over the arch. Good, Julia. Oh, okay.

There you go, Kiddo. Yeah, good. Does this position look familiar in mat work? Shoulder bridge stuff? Okay, so what I want you guys to do now is we're going into shoulder band. So take your right leg to tabletop and then extend to the ceiling. Okay, so there you are. I want you first of all to concentrate on the left leg and the left foot. Now you can have your heel on this step.

If you're flexible enough and your knee is okay, you can have your whole foot on the step. Do what? You can have it be parallel. I know you cannot see it. So that's part of the exploration of this stuff is you get to feel right now the foot that's on the step press into the steps. You engage those hamstrings there and the glute. Now that working leg, the right leg, let's lower it down in line with your left thigh. Let's call that the inhale. Exhale over the hip. One, five times.

[inaudible] do to keep a little pressure of the left heel on the step and four. Yeah, and last one and five and take that foot down to the step. Okay. Left leg will come up. You can softly point your foot. I didn't really cue what to do with the foot. You know there's a lot of flex and point. Take a moment.

Can you get that same connection of your right heel into the step triggering that hamstring and glute on the right side. Abdominals are still down. Here we go. Lower the left leg down and exhale, raise it up and lower. Feel free to take your leg further overhead if you'd like. We're going to do a nice juicy though in just a second. So and press, I'd concentrate more on the standing on the barrel and then lower your leg down. Okay.

[inaudible] another breath in. Exhale, bring your right leg through table, top left leg to tabletop, both legs up to the ceiling. So here you are. Legs are vertical. Once again, extend your lower back and want you to engage the idea that your tail is long and draped over the barrel. So in regular mat work and we've got our hips up in the air, we do bicycle and scissors. This is kind of preparation for it. So you're training your low back extensors to be there for you when you go into the regular form with your hands behind your pelvis. Okay, but for now, let's do a scissor. Take your right leg down toward the floor guys and your left leg over your chest.

No, we have to work our flexibility. Some of us, not everybody, but so the leg that's low. I want you to engage those hamstrings to press your leg further to the floor at the same time. The other leg is stretching overhead. You really are trying to get uh, the distance between the two legs, right? And engaging the downward leg. Now we're going to do eight exhales and it's a slow stretch. Here we go.

Breathe first and XL. I want you to think of stretching further and stretch further with the legs and three, four and four and three turned to finesse more flexibility and eight, bring both legs up. We're doing okay. Other side flexors are not liking any of this is that your hip flexors are not liking this on the the the leg that's closer to you. Yeah. Yeah. I bet not. They are going to work. Our hip flexors are muscles that were, they're active right now helping us flex the hip. Yup. I know some, some are. If it feels and anybody who technically you absolutely could soften and bend the knee that's forward towards you and concentrate on the other leg. Okay.

But I just love the, the two together cause we're getting in that scissor. Here we go. Eight exhales. We reached further one and exhale two and three. So the left leg hamstrings actively extending the hip for three, two and one bring your legs up. So they were going to go with a more of a rhythm.

We're going to take a breath where we are down for the scissor. Two pulses. We have one, two legs come up, switch sides and one, two legs come up. Really hit the metal, precise legs together at the top. Open, open to gather, open, open together for more and press, press and up. Press, press.

And up last two and up last one and up. Bend your knees to your chest. Okay. Take your legs straight overhead. Now this is where you have to be a little cautious. Some of you have going too far on your neck. It's a rollover.

So right now our back is still touching the barrel, right? You still have your back touching, okay? If you peel yourself off of the barrel, you can flex your feet and land your toes on the floor. If that, if you know this exercise, I'd be cautious. If you don't know it and just kind of peak, just take a rest if you need to. I'm going to lower my feet to the floor.

It's a very big stretch in the hamstrings and lower back. Now I'm going to open the legs to my, the width of my pelvis. Inhale, my feet are still on the floor. Now as I start to roll down the barrel is right there. I'm going to get my back against it. Bring the legs up to vertical. Take your legs now down toward the floor in front of the barrel.

So you're doing a large leg circle. You can bring your legs together. We're going to go over again, so you're peeling off of the corrector. Your stomach is engaging, the hips are squeezed together. You can land your toes on the floor or not. I'll show one without, you'll open those legs. Start to articulate down the back, get your hips on top of the barrel, sweep the legs down in together. Just one more, and then we'll move away from being over the arch.

[inaudible]. If your toes are touching, you can touch the floor open. Inhale and exhale as we come down. It's a nice stretch across the hip joint. There is the legs come down. Fold your knees into your chest. We'll do a safe getting out of this position.

Just let your pelvis slide that barrel can slide. Put your feet on top or your legs on top of your barrel, and just kind of lay here for about 10 15 seconds, I feel. Okay. Hmm. This is where I have to kind of, are you still there? Yeah. All right. So I'm going to roll to face you. I'm going to go into my side to help myself up. You guys can do the same and let's just readjust our correctors a little bit. And I am now going to face you.

You can face me with yours as well. No, let's not. Let's stay sideways all face the way. This way. Okay. Yeah. And then come into sitting in your barrel like this in a diamond. Again, we're gonna use our strap for a couple of exercises. So hands in the third loop from the center feeding in diamond legs or active diamond. Okay. So as the arms are stretching forward of your shoulders, I want you to have your palms face down for just a moment and press out on the outside edge of the loop. Good. And then, so we're in a vertical sit, it's very easy on this and I have an advantage to look at you guys from the side. Sometimes sitting up here, there is a lean back that starts to present itself.

So be careful not to lean back, see if he can get right above the sits bones again. Okay. Raise the arms up as you inhale and let's lower down. Exhale, raising the arms up as you inhale without throwing the ribs forward and exhale in line with the shoulders and strapped just above the head so you don't have to let the arms go too far back. Should stop right above the center of the head. Two more. Inhale, lift and exhale down. And last one, I want you to inhale, hold. Exhale right there. Hold, hold, hold. Okay, now taking some side bend. I'm going to go to my left. You can go to your left and you're taking your whole spine to the side.

Try to keep that opposite hip on the, on the barrel. Put your hand onto the floor. We just experienced the side bent so you're looking straight out the crown of your head. If it had an antenna would reach into the strap. Okay. Then Julia, bring your back. Chest forward. There we go. Okay, now take a breath. We're going to do a version of saw, so saw as the flection and rotation to round your chest over render spine over that left thigh. Bring your hand down. This strap should remain taught.

Inhale as you come back around to the sidemen and let's do it again. Exhale, using those obliques for rotation. Inhale around into the sidemen and two more. Opening that right lower back. Inhale to the side bend and exhale as you round over and inhale into the side band. Now we get to get up.

What I want you to do to come up to vertical, engage this arm up into the strap a little bit, but the shoulder down. Let's breathe in first. Use Your exhale and walk your spine up to vertical. Just soften the shoulders. If they're up, let's do it to the other side and over to the right. Let's take a moment. We've got a nice vertical strap. Crown of head is reaching to the strap. We can turn on with leaning back. Okay, and heel first. Here goes the rotation over the right thigh.

Letting ahead drop, letting the left shoulder drop. Inhale face in the front. An excellent. This is from the high abdominals. Initiate there to begin that rotation. Wide Back. Inhale as you side bend and XL. Two more. Keeping weight on that left pelvis, the left half inside bend and last one. Exhale to go over.

Inhale to come to the side. Stay there as you exhale, I want you to organize the shoulder. Take another inhale. Here we go. To come up [inaudible] now take a breath where you are. Your shoulders. Okay, we're going to go to the left. Just an exhale, not all the way to the floor, just as far as you can go before you feel like you have to lift the hip or change the arms. It should be a pretty nice oblique experience. Inhale up and exhale. Wow. Given it a little even pressure on the hands and the strap. Crown of the head in line with the center of the strap.

Inhale Center. Exhale to the right. Inhale Center. Exhale to the left. Inhale up and exhale, side bend and all the way up to hold and let's lower our arms. Okay guys. Yeah, just do a couple of shoulder rolls. Beautiful. Okay. That's going to be enough with the strap for now.

So now I am going to turn my barrel. I'll go this way. Doesn't matter, cause we're gonna do each side. All right. What I want to have this do you guys turn to face me and out of the way and where we're headed is to side hip work. Yeah. So as you lay over your barrel on your waist, wants you to put your hand on the floor, the outside leg, nice and straight from your hip. And take a look at it from hip down to foot and see that your hip might, the side of the pelvis may be back behind you or hopefully not right in line with the other hip. Okay. Now if we get lazy for a second, just you guys know me. So I'll do it all the time. Get Lazy.

This is where we don't want to go. Now, how to just engage enough so that you're not passively there. Everyone is different. So my spine length is different than each and everyone of you. But the real idea is that this side and this side match. I love that Julie's cute like desert and we can't see it cause there's no mirror right here.

But this you can see not matched or this is a little too exaggerated. It's finding the sweet spot. Good. I'm just going to glance. So I think Yvonne, PA, I know. Pick up those right ribs off the barrel. Yep. Pick those right ribs up. There you go. And lengthen your leg there and then rotate your left chest toward me. Picture. Perfect Alison. A little bit of lift off the bay. Yeah. Good.

Really, really finite detail there. Good. Julia. Little lift off the off the yes, some of you've got it. Lindsey's got it. Pat Has it. So we're working nurse right there, right. Okay. We're going to take the top arm now, the your outside arm and over your head. That extra weight might challenge your obliques maybe.

And then bring the arm down and let's inhale over. Beautiful. And exhale down. Watch those ribs. Good. Inhale over and exhale down. Last one. The hand is going to end up behind the head. Okay, so we have set the intention of really good side of support. Take your leg in Linkedin even more.

Make sure it's completely parallel and raise the leg. Exhale and lower annex heel. Raise the leg and lower [inaudible]. So making sure those low abdominal muscles are still drawn in. There's a reach from the high inner thigh to the instep of the foot.

Now inhale the leg up and exhale down in the, sometimes the leg goes higher on an inhale. I don't know why. Good summer. Watch those ribs. You Fun. Lift those rooms up there. Hold your leg. Can you hold your leg? Look there. Let's do a little bit of flexing. Point the foot. Inhale, exhale, point. Inhale, exhale, point. Inhale, exhale, point.

Last one and point. Lower your leg for a second. Okay, front and back. So we go up with the leg, flex the foot, take a breath, I'll go below you and we come forward. Now as your leg is forward, it doesn't have to go too far. More importantly, you want to think about that sits bone reaching an opposition. Nice and front and front and reach to the back and a front and front. Reach. One more time and front and front. Reach to the back. Put your leg on the floor. Ah, it feels good. Now, was there a certain height we should have had a leg. Hip Height. Okay. We should have been trying for that. Yeah. Yeah. And you're there. No, no, no.

Nick is working. See it. Look all the wonderful questions. Yeah, no, it's very, yeah. So in this position, the neck is working to hold the line. You could probably have your head up there, but I think it might collapse the way. Right? Okay. So let's do a nice easy stretch. So I want you guys to allow yourself to come to the barrel. Yeah, let girls support you and rotate your spine over the barrel, but still reach the leg long in a way. Now inhale, as you come back to facing me, you can try to lift up off the barrel a little bit with those obliques, right Julia? There you go. And then as you go over, go ahead and enjoy the barrel. Oh, so it's curve can actually help us curve our spine and open. Let's just go with one more and exhale, add over this gorgeous diagonal line.

You guys from your top to your bottom and come back to facing your front. And let's just go ahead and wheel ourself up and experience the other side. So to answer a couple of questions, yeah. In the front and back swing, we want our leg to be hip height working toward that. And the neck will be engaged a little bit too. It's actually in a way, okay, we know you want that good strong neck to hold alignment, but if it has certainly bother you feel certain to kind of come up and rest your neck. Okay, so let's find our alignment.

Beautiful. Yeah. So we can look at your hip. It's in line with the bottom hip or good parallel leg. I don't think we need to do the quote wrong thing. So we already set ourselves up to be really long here. Very long in the top waist.

Their shoulder blade is drawn down into their side ribs and let's take her arm four times over the head. So we inhale over and exhale and down and the leg is reaching long and exhale and down. And Julia lift those ribs a little off the barrel. There's zero bleak. Feel that and over over-haul, the hand's gonna come behind the head. Okay, so w let's do five first. Exhale. The leg goes up, working up to hip, height and down. Exhale and down and down and down. X, tail and inhale. Now hold at the bottom. Inhale the leg up.

Lift those ribs off there. Summer. Lift your right ribs off the barrel. Yeah, internal oblique lifted up. Two more. And lift. There we go. And down. Last one. Lift and hold. Flex and point. Flex point. Inhale. Exhale. Inhale and exhale. Last one. Now let's try flex and flex the foot come forward and a little double pulse and a reach back and a double pulse and a reach back.

I found these way harder here than on the regular mat is I have to really find a lot more going on here. Thank you guys. Might be feeling the same. Okay. And take it back now lower the leg to the floor. Ah, breathe. And then you use the barrel round. Use that barrel to help us form the curve of the spine between the shoulder blades. Inhale, rotate to face me, but lift the ribs. Don't off the barrel.

And again, exhale and over still connecting to that long leg. An inhaler round and two more. Good. And wringing out the air. I feel the weight of the bones hanging on the barrel and last one and over. Okay.

And Front. Okay. And then come all the way up. Fantastic. You guys. Okay. This could be fun. You may need to just sneak your barrels back a little bit away from each other. Maybe not that far. Yeah. Let's see. We'll see. We'll be fine. Come in a little Lindsey. Yeah. Okay.

So we're going to be hips on top again here. We're to be on the front, right? This question's come up in other classes. How far forward or back? What I'm going to have you go to is finding, um, a relatively long plank line, but I think for where I'm headed, scoot back further than you think. So here's what's going to happen. If I drape my chest over, if I were on the long box, let's say on the reformer, my under arms would be in the corners of the box. Yeah. Not all that comfortable on the chest. And the diaphragm.

We're not going to stay laying down so the legs are extended behind us nice and long, but a little attention to your lower back and make sure it's long and pull those abdominals to support that. Okay, so for me, I need to pull my tail under a little bit more. Alrighty. So can you walk your hands out now? Okay, so your arms are very long. Take a nice inhale, let the air go. We're going to start to work upper back extension.

So why don't you to slide your shoulder blades down into the back ribs. Press your chest onto the front of the barrel and start to peel up into a mini swan. Okay. Your hands on the floor for a little friction, a little resistance. Now the higher you're going, I'm going to take a look at you guys.

It would be very easy just to collapse this low back and make it very concave. I want you to actually fill up that low back. Yvonne and I and Lindsay Pool our ribs weak because of our hyperextension back there. I think pull those ribs up a little bit off the barrel. Use those upper erectus. There you go. Okay. And then as you come down, you have to unweight your hands a little bit and walk your hands back out. Let's take another one. Slide the shoulder blades extending through the crown of the head.

Okay. Arms pulling on the floor. Just a little bit of resistance. We're going to work to pull our ribs up and in. We're going to work our abdominals more. I should say it that way for the three of us here.

You guys are fine over there cause you don't have the lumber uh, thing we do. We need you have long lumbars we had shorter when. Okay. And then walk your hands back out. Watch you guys one more time. So find the shoulder blades first.

They're reaching through the crown of the head and coming up. There's a nice little mini swan. Good summer. And just hold now. Are you all, I think you are. Maybe some might have to reposition her feet. Tuck your toes.

Everybody on the floor if they're not already there. What I want you to do is pull yourself more now up into a plank position. So depending on how tall or long your arms are, you might not have very far to go, but pull yourself up. The barrel is underneath here. I don't want you to pull you, drop your tummy to it and just hold and hold. Now point your right foot behind you and just hold the leg.

You're going to do three little lifts of that leg without rotating your hips. So press the leg one lower down. Press it up to good summer and it perfect. Lift it three and lower down. Place the foot on the floor. Is your sternum still long and stretched or your lax still pressing down?

Left side three times we lift and lower and left and lower. Chest is broad. Three good and down and then go ahead and bring your belly down to the barrel. Walk your hands out again. Okay. For Fun and an adventure and strength, we're going to come up into a swimming exercise. Okay, now just have fun with it, you guys.

What you need to find first is your sweet spot. Where you can balance with your legs up and your arms up. Once you're there, just rest for a moment. Okay. Now like the regular swimming and mat, we have so good. Yvonne. Upper back lift a little higher for Lindsey. And here's the tempo. Arm and leg are high in the air. Good.

Four, three, two, one. Hold and lower everything you guys. Excellent. Come on back. Get off your tummy. Good swimming, really good swing. I don't mean to sound so surprised, but usually swimming, we're diving into the water. You guys all were really nicely lifted. Okay. Put your hands on the corner, the edges of the barrel and find a good cat back. Pulling your hips under and more under and more under. I'm almost sitting on my heels, but not quite. It's getting a really satisfying lower back stretch.

And then I want us to come up. We're gonna do an a hip flexor stretch and let's take our left foot up on top of the barrel. Is this okay on your knee down here? Okay, good. All right guys, so it's for this hip flexor and you can just lean forward. Think of opening this thigh, leaning it toward the step lower abdominals are pulled up. Great. All right, let's take our right arm, whichever is your down leg cause some of you're different than I am.

Whichever knee is on the floor, so do the other arm for Lindsey. You're good. Okay. It matters because whatever knee is down in the yard, that same arm is up there. You got that really good luscious line. Yeah, I really feel that knee into the floor, but now we're stretching up and away from the knee. Go into a slight side bend toward the bent knee. That's up on top. Let's take three breaths. We enjoy in the stretch. On the next exhale, you're going to lower your arm, but let your body draped forward toward the front leg and just put your hands on the side of the barrel. I want your head down. My cheek is almost by my knee.

Well it is actually that any to the head help open up the upper back. Okay. For some hamstrings on this front leg, you're going to shift your hips back. Now. What's nice about these correctors, we're on a carpeted floor, so the corrector might slide a little for you to help you. Uh, find it. A little assistant to hamstring stretching. You can flex your front foot or point it. Now though, thing I would like us to try finding is some back extension, some flat back and it's up to you how far back you want to reach your hips. Was there a collarbone wide? Yes it is.

Let's take a deep breath and exhale and soften the front knee. We have to do that on the other side. So you just sweep that around. Yup. I may want to pull your corrector back to you. Okay. So right foot is up on top and extend your left hip forward. Beautiful. You've got support in that pelvic floor.

Whatever knee is your down knee. Exactly. That arm goes up. Good. Nice quality of breathing and focus for that guys. Great. Now slight side bend toward the knee that's on top over. You Go. Inhale and exhale again and join the stretch. Quiet ribs and no one's thrusting them forward. That's it. And one more.

And then on our exhale, here we go. Rounding down, let the way to the head hang to put your hands on the side of the barrel. Let your cheek be on the inside of that knee. [inaudible] oh drapey no shoulders. Got It. Okay. And then finally the hamstrings on the second leg. Good. And feel free to adjust where your hands are. Yeah, you don't, they don't have to stay up on top if you need them down here, connect to the back extension abdominals are lifted.

Two more breaths. [inaudible] and the last one. Okay. So what I want you to do to finish is bring that knee down and just kind of quietly find a little rest pose there. Just bring in your hands by your knees and take a few more moments and just let your back open one more time toward the sky. Yeah.

And if you need to move your arm somewhere different. So there's a nice blend of some matte pieces up on the spine corrector. I'll be curious to see if anyone's more, you know, aware of their positions w next time without the corrector. Meaning the chest lift position or upper back extension. Yeah. Or if you're sore in muscle groups that maybe don't get sore cause you've used them differently. You know, sometimes that's a feedback for us that we've gone in to a new territory.

Yeah. Great work you guys. Thank you. You're welcome.