Spine Corrector Workout

Hi, my name is Deborah Harris and I am so excited to be back here at Peloton. Anytime today we will be working on the spine correctors, whereas most fitness routines emphasize fluxion and extension. This sequence will focus on lateral and spiral movements. You are going to love how this diverse set of exercises helps to open up your thorax, your upper back, your lower back, strengthens your obliques, your inner and outer thighs and helps to enhance your hip flexibility. Participating in today's class I have Carolyn Shalvey, Jackie and Amy.

Let's get started. All right, everybody moved to the end of your spine correctors please and we're going to start with our rollbacks in this position. You guys are going to imprint your spines, starting to roll back with your arms, reaching forward and they'll come up and then open out and around, circling, opening, take a deep breath in and roll all the way on. Upcoming, on up. Beautiful. And again, one more time, arms reach up, inhale and then exhale, open out and around coming all the way up. Let's reverse this movement. Inhale round back. The arms drop down, they circle up and over and around. Forward come all the way up and again in Hilda wrapping those arms down or reaching back up and over, all the way back on up.

Nice. Stay lifted everybody. Go ahead and turn away from the window. Your left leg will be in front and this side, your right, like in front on that side. And we're going to reach up and over imprinting our spines over the barrel. One vertebrae at a time, stretching, long lengthening out. Take a deep breath in. Inhale, exhale, come all the way back up and reached down your leg. Stretching long, keeping your hips stacked, one on top of the other. And again, inhale, reach up and over, lengthening.

Beautiful and come all the way back on up. And this time stay up. Bend your out Lake and twist towards the frame of your spine corrector. Opening your arm out to the side, reach all the way back. Take a deep breath in and exhale, spiral and bring that arm through.

Looking back towards your back foot. And again, inhale, reaching on up and exhale. Threading the arm through, stretching. Lengthening and all the way back up. Last one. Inhale and exhale. Let all the air empty out of the lungs and come all the way back up. Stay facing the frame of your barrel.

Really Square off those shoulders in this position. Tilt forward as you lift your back leg on up. And now allow your back leg to drop down as you lift your torso up, making a seesaw motion. And again, inhale and exhale. This time you're going to stay forward. Go ahead and lean forward. Extend your back leg on out. Stretch it out. Long one and bend it back and keep those shoulders square and for us out.

And then back in per us out. And then back in Perez, out and in. One more time for us out. Stay out, flex your back foot and pulse it up. Five Times five, four, three, two, one. Bend it in. Back to an attitude position.

Lower the leg down and lift your torso back on up. Great. Go ahead now and open up your outside arm. So your your right arm on this side, left arm on that side. And I want everybody to come forward on the lips of their machines. We're going to do a nice spiral to open up our upper back.

Take a nice deep breath and you're going to end held your op, your arm down. Let it come in front. As you imprint over the barrel, open up your torso, follow that arm, and then allow it to come back in the direction in which you came and come all the way back on up. You might have to move forward just a little bit more on your seat so you have room for your back. And again, inhale, drop the arm down, reach it up and over, opening up that spine, follow that arm, and then allow the arm to come back. The direction in which it came, we'll do one more is Eastville. Lovely. Inhale. Exhale, come up and over, opening out and around.

Beautiful stretch. Follow the arm. Let it retraced the direction in which it came and come all the way back on up. Nice. Go ahead and turn to face me. We start the whole exercise on the other side. So I need you to extend your leg out to the side and we start with our lateral stretch reaching up and over in printing to the side. Does that barrel, keep your hips stacked, one on top of the other. Deep breath in. Inhale, exhale, come all the way up and come down your outside leg. And again, inhale, exhale, reaching up and over, lengthening long stretching and come all the way back on up, reaching over your leg. Go ahead and twist towards your barrel.

Your hands are on either side, on top of that barrel and I'd like you to bend your back leg in this position you're going to see saw or in your open up, your outside arm. Excuse me. Excuse me ladies. I'm so sorry for our twist. Inhale and you're going to exhale. Thread the arm through and then inhale, come all the way back up. Exhaling the air out. Inhale, exhale, thread straight on through. Empty the lungs out of the air and back on up. Last one. Inhale, exhale and thread the arm through and come all the way back on up. Keep facing your barrel. Hands on top of the barrel, one on either side and square off your shoulders to the best of your ability.

Tilt your torso forward and allow your back leg to lift up and then lower the back leg as you lift your torso up a seesaw action. And again, inhale, leaning forward. Exhale, lift back up. This time you're going to stay down. So lean forward, lift the back leg up, extend the back leg out, and then bend it back in and extend out and bend back in. Extend out, keep it out, and we pulse up for five. Flex the back foot. Five, four, three, two, one. Bend your knee. Bring your leg down as you lift your torso up.

Turn to face me and come forward on the apparatus. That way you have room to open up the back. Reach your arm out to the side. Take a deep breath in. Inhale, let the arms drop down. Circle up and over. Imprinting that back onto the barrel. Follow the arm retreats the direction in which it came, and come all the way back up and hold deep breath in an Hilux.

He'll begin to exhale the air out, reaching the arm up and over and down. Retraced the direction in which the arm came and come all the way back on up or more time in hell cause these feel lovely. Enjoy it. Get that lovely stretch, reach back out and around and come all the way back up and hold. Nice. Go ahead and turn and face each other. We're going to get ready for our hundreds. Now when we do our hundreds, if you need to bend your knees into a table top, you are more than welcome to do so. Or you can find that 45 degree angle, whatever makes sense for your body. Begin to come forward on the lip of your machine and then imprint your back into the spine corrector.

Bend your knees into a tabletop position and then from here you may decide to extend them out or keep them in tabletop. Whatever you're choosing or reach those arms long, Tommy tight. Here we go. In two, three, four, five out, two, three, four, five. Deep breath in and out to four or five. Navel to spine it out. Two, three, four, five in do, three, four, five out, two, four, five. Smile, smile, smile. Out. Two, three, four, five in do three, four, five out, two, four, five in do three, four, five out, two, four or five in two, three, four, five out to four or five in do three, four, five and out. Two, three, four and five.

Bend those knees in right-hand, comes down to the right ankle, left hand at the knee. We're going to get ready for single, straight leg. Stretch and exchange and exchange and exchange. Make sure you keep your spine imprinting onto that arc of the barrel. You're scooping nice and deep into your powerhouse. We'll do one more on each leg and good both legs. Come back in, hands down at the ankles. Inhale, arms and legs. Reach straight out, stretch in opposition. Exhale out and around in and help her us.

Exhale and inhale. Press. Exhale. In inhale, press excellent and hold. Adding on. If you'd like to arch back this next time, you may inhale arch back. Exhale out and around. Come in, inhale, press, release, stretch. Open up, excelling in, in. How Perez? Exhale in one more time ladies. Inhale and exhale. Hold. Stretch your legs straight on up. We're going to get a nice hamstring stretch. Grab hold of the right ankle. Give yourself a double polls. Polls, polls in a level left like the dropdown and exchange. Pulse, pulse and exchange. Stretch, stretch, stretch, stretch.

Keeps scooping into the stomach. Try and stay connected onto that spine corrector. Good everybody. Nice. I'm gonna do one more on each leg and good stretch both legs straight up towards the ceiling. Hands come back behind your head. Tell me is nice and tight. Draw those ribs in. We lower the legs. Three, two, one, one. Count up lower. Three, two, one, one. Count up. Inhale. Lower. Three, two, one.

Exhale up. Inhale, three to one. Exhale up. Inhale. Three, two, one. Exhale. Last one, three, two, one. X, up, hold. Bend those knees in. Hands back behind your head. Chris. Cross. Everybody is going to turn away from me and extend the opposite leg out. Now open up that back elbow as much as you can and then twist towards me.

So really trying to imprint the side of the body on that spine corrector. And then twist. We hold two, three, and twist. Hold two, three and twist. Hold two, three and twist. Hold two, three. One more. Set. Hold two, three. Last one, hold two, three. Draw your knees together. Place your feet down, arch back. Get that lovely, lovely, well-deserved stretch. Circle those arms out and around. Good.

And let's do one more. Inhale. Exhale and circle out and around and we come back on up. Everybody's going to face away from me. And now you have a choice. You're going to come up and over the barrel and you may either bring your hand over the barrel with just your fingertips touching like suction cups or you could rest on top of the barrel. Whichever one feels better for you. Do Bring your other hand back behind your head.

And I want you to take a second to really press your head in towards that hand. So it was a nice act of movement. You're lengthening, you're beautiful. Next, your outside leg is lengthening nice and long. Go ahead and lift it up. Hip Height. Keep your hips stacked, one on top of the other, and you're going to bring your leg forward and then bring it back. Beautiful. And reach it forward and reach it back and reach it forward and reach it back and reach it forward and reach it back. One more. Reach forward and reach back.

Allow the light to come to the side and drop it down. Lifting the leg straight up and then length and back down a little lift straight up and length and down. Lift up and length and down to more. Lift up and lengthen down. One more. Lift up. Stay up. Just how we did in the very beginning.

You're going to bend your knee for the lecture foot. Extend the leg out one and then back in us out too. And Ben, back in for us out three and then back in Perris out four and then back in, press out. Stay out. Five. Pulsing up for five, four, three, two, one. Allow the leg to come down. Ever reach back up and over, over the side of the barrel, giving yourself that lateral stretch. Now stay over the barrel. Bring your hands back behind your head are side steps.

Pull your ribs in, keep your hips stacked, one on top of the other. Go ahead and lift all the way up one and come back down. Nice little lift up too, and come back down. And we'll do just one more. Lift up three and come back down. Stay down and reach your arm over. Get that lateral stretch.

And when you're ready, come all the way back up cause we have to do the other side. Let's turn to the other side. Stretching out your outside life, reaching up and over. Your hand comes back behind your head. Press that head into that hand. Keep the elbow open. Keep your hips stacked, lift your outside leg, pull the ribs in, reach your leg forward and then reach it to the back without changing anything or reach to the front and reach to the back and reach to the front and reach to the back. One more. Reach to the front and reach to the back. Keep the leg to the side. Now lower the leg down and lift back up. Or ribs. Pull in, lower down, and lift up. Lower down, and lift up to more. Lower down and up. One more.

Lower down. Stay up. Bend your knee in. Flex your foot. Extend the leg out one and bring it in. Extend out to and in. Extend out three and in, extend out four. And in extend out five. We pose up five, four, three, two, one. Lower the leg down. Reach up and over.

Give yourself that lovely stretch. Bring your hands back behind your head. Side sit ups. Go ahead and lift on up and then lower back down. Imprinting the side of the body over that barrel. Ribs are in. Inhale, lift up and lower back down. One more time. A little lift on up, and good. Lower down.

Now stay down. Get that stretch again. Or reach. Lengthen. Deep breath in and exhale. Come all the way back up. Nicely done. Everybody. Turn and face one another. We're gonna focus on some more ab work. Yay. All right guys, keep your feet down flat. Interlace the fingers, bring the hands back behind your head. Sit a little closer to the edge of your lip and then curl your tailbone under.

Imprinting your spine on to the barrel. Your hands are back behind your head. And we start with crunches. Make sure your ribs are pulling inward. So in this position, actually lower down just a little bit lower, and you're going to curl up ever so slightly. Curl up one and come back down. Small movement. Curl up two and back down. Curl up three and back. Down. Curl up, four and back. Down. Curl up five and down.

Curl up six and down. Curl up seven and down. Curl up eight and down. Curl up nine and down. Curl up. Stay up. 10. Guess what? This is your new start position from here. Exhale.

Curl up in one and down. Exhale two and down. Exhale three and down. Exhale, four and down. Exhale, five. Exhale, six. Exhale, seven. Exhale, eight. Exhale, nine. Exhale, 10 arch back. Circle those arms out and around. Take that lovely stretch and when you're ready you'll bring your hands back behind your head. Go ahead.

Be Bring your feet in just a little bit closer. In this position, you're going to lift up your right leg. I want you to round in a little bit closer to your right leg and then press everything away. Long one and pull it in Perris away too. And in progress away three and in verse away four and in for us away five and in press away six and it press away seven and in press away eight and in, press away nine and in, press away. 10 stay in hold, exchanged legs. Hello, stomach and archway.

Will you stretch away one and keep those ribs in Presley way too. And in personally way three and in, press away four and in for us away five and in press away six and in press away seven and in press away eight and in, press away nine and in, press away 10 and in. Stay in place your foot down flat. Get that stretch. Inhale, exhale, open out and around stretching. Long hands come back behind your head because there's more. Lift up your right leg, twist towards your right leg, come back to center, then press away. That counts as one. Curl up.

Twist towards your leg. Back to center. Perris away to curl. Twist back to center. Press away. Three curl up. Twist back to center. Press away for curl up. Twist back to center. Press away. Five curl up. Twist back to center. Press away. Six curl up.

Twist back to center. Press away. Seven curl up. Twist back to center. Press by eight. Curl up. Twist back to center. Press away. Nine. One more. Curl up, twist back to center. Press away. Cruel up. Stay up. Exchange feet. Curb a little bit higher. Bring your opposite leg up now and you're going to twist towards your leg.

Come back to center. Press everything away. One we gotta be even. Curl up and twist back to center. [inaudible] away to curl up. Twist back to center. Press away. Three, curl up. Twist back to center. Press away for curl up. Twist back to center. Press away. Five curl up.

Twist back to center for rest away. Curl up, twist back to center. Person Curl Up. Twist Center. Press away. Eight, curl up. We're almost there. Twist Center nine curl up, twist center, 10 curl up, place your foot down, arch back at that lovely stretch you so deserve. Take that nice deep breath in. Inhale, exhale and come up to sitting. All right guys. So now we're going to do our transition up and over the barrel, which is an exercise within itself.

So at this time please take a seat on top of your spine corrector. Bring your right foot onto the lip of your spine corrector and then I want you to drop your glutes down just a little bit lower on your spine corrector. You're holding onto the side handles and Tuck your tailbone under a little bit more pressed with the right foot and bring yourself up and over carefully over that barrel and you can use that little edge, right, like depressed to help bring you over a little bit. Perfect. Then extend the left leg up towards the ceiling. Tell me is nice and tight and lower your leg down, opening up the front of the hip and lifted back up one and lower down and lift up to flex. On the way down. Lower down. Three point to lift up. Flex.

Lower down, 4.2 lift up, flex. Lower down. Five point to lift up. Bend your knee and place your foot down flat. Lift the other leg on up. Tummy. Nice and tight for Lex on the way down and point to lift up one flex length and down point to lift up two for Lex length and down point to lift up three flex length and down point to lift up for flex. Lengthen down point to lift up. Five nice ladies.

Everybody go ahead and bring your legs up towards the ceiling and then lower your legs onto to a 45 degree angle. Heals them together. Toes are part. We will be doing our circles. Four in each direction. Drop your legs straight down, open out and around and lift a 45 one and lower down. So don't lift the legs too high just to a 45 degree angle to lower down. Pull those ribs in a little. Lift up. Three lower down, open out around.

Pause on four. Reverse. Open down and around. Lift up one and again, open down and around to open down and around. Three, open down and around. Four and hold. Bring your legs up a little bit higher now and we're going to be cross at the top of the ankle. That rotation stops starts. Excuse me. From the top of your hip. We cross down freight with a pointed foot and we go, one, two, three, four, five, six, seven, eight. Flex your feet to come up. Two, three, four, five, six, seven, eight and 0.23, four, five, six, seven, eight and flex, two, three, four, five, six, seven, eight. Last set, two three, four, five, six, seven, eight and flex, two, three, four, five, six, seven, eight. Nice.

Heels are together. Toes are apart. The legs are up towards the ceiling at this time. Open your legs nice and wide to the side. I want you to flex your feet, squeezing your inner thighs. Bring the legs up for five counts. Five, four, three, two, one. Point your toes on the top and then open wide. Flex your feet using those inner thighs. Draw them together. Five, four, three, two. One point the toes. One more time.

Open wide. Flex the feet and bring it up. Five, four, three, two, one point the toes hold. We're going to cross at the ankle three times with the point of foot. We Cross. One, two, three, open, wide. Flex your feet smoothly. Bring it up for five, four, three, two, one point those feet. One, two, three, open, wide. Flex the feet. Bring it up. Five, four, three, two on point those toes and one, two, three.

Open, wide. Flex the feet and bring it up. Five, four, three, two, one point the feet. Now you're going to stay exactly where you are. I want equal pressure through both glutes on both glutes opening only your right leg out to the side. Go ahead and open it. Keep that left glute down. Flex the right foot and smoothly. Bring the leg up for five, four, three, two, one. Pause and point your foot equal weight on both glutes. Open, left leg out.

Tommy is tight. Ribs are drawn. Influx your foot and slowly bring it up for five, four, three, two, one and point. Open right leg and flex your foot. Brewing it up. Five, four, three, two, one point your foot open left leg for lecture, foot and smoothly. Bring it up for five, four, three, two on turn your feet parallel. Bend your knees, bring your feet down and push yourself further down on your mat. So getting your torso all the way down onto the mat.

Good. At this time, you'll bring your feet on top of your barrel. And let me move that down for you just a little bit. Okay? All right. In this position, dummy is nice and tight. Lift your hips up. Nice and high pressure. Hips forward. So push your knees into my hands. Feel the engagement of those quads. Lift your right leg up towards the ceiling.

Keep your hips nice and even drop your glutes down towards the Mat and lift up one and drop down and lift up to drop down. Lift up three straight up. Drop down, lift up for drop down. Lift up five drop down, lift up. Six drop down, lift up. Seven dropped down, lift up eight dropdown. Lift up nine down. Lift up 10 and pause. Bend your knee. Place your foot down flat. There's glutes should be awake.

Lift up the opposite leg. Tell me is nice and tight and here we go. Dropping down one. Keep those hips even up, down to leg, directly up towards the ceiling dropdown. Three drop down. Four drop down. Five drop down. Six drop down. Seven drop down. Eight drop down. Nine drop down.

10 pause. Bend your knee. Exhale, roll down through your ribs, through your waist, through your hips and down. Nice. Take a second to adjust those arms. Get the shoulders away from the neck. The feet are on top of that arch. Ribs are drawn in. Lift your hips up nice and even lift your right leg up towards the ceiling for lecture, foot and lower down point to lift up one and lower down two and a lower down three and up. Lower down four and up. Lower down five and up. Lower down six and up.

Lower down seven and up. Lower down eight and up. Lower down nine and up. Lower down 10 and up. Bend your knee. Place your foot down flat. Lift the other leg on up. Flex in lower down point. Lift up. One flex lower down. Lift up, two down. Lift up, three down. Lift up, four down. Lift up five. Lift up six. Lift up seven.

Lift up eight. Lift up nine. Lift up 10. It's a lot of work. Avenger knee. Take a deep breath in. Inhale, exhale. Slowly roll down one vertebrae at a time. Just when you think it can't get any better. It does. We're going to combine the two, five and five so we're going to start with our dropping down for five and then we'll go immediately into lowering the leg for five. Telling is nice and tight.

You've got this. Lift your hips up nice and high. Lift your right leg up towards the ceiling. We dropped down one and lift up. Drop down two and up. Dropped down three and up. Drop down four and up. Drop down five and pause. Lower down. Lift up one. Lower down.

Lift up to lower down. Lift up three. Lower down. Lift up four. Lower down. Lift up. Five. Bend your knee. Place your foot down flat. We lift the other leg up. Here we go. Drop down one and up. Drop down two and up. Dropped down three and up. Drop down four and up.

Drop down five and hold. Flex your foot lower down point. Lift up one for Lex. Lift up to lift three lift four, lift five. Bend your knee. Place your foot down flat and slowly rule down one vertebrae at a time. When you're ready, drop your knees to one side and come up to standing facing your barrels.

Go ahead and bring your hands on top of the barrels and we'll go into a plank position. Make sure the creases of your elbows face each other and we'll be doing three pushups, keeping the elbows close to the side of the body. Drop down one and up. Drop down two and up. Dropped down three and hold. Shift back into a nice downward dog position if you will. And flatten out that back at a lovely stretch.

Really stretch through the legs and when you're ready, bring your arms down to the mat. Stay in this position. Keep your shoulders nice and square and go ahead and lift up your right leg for a nice stretch. Beautiful. When you're ready, bring your leg back down and then go ahead and lift up your left leg for a beautiful, beautiful stretch and then bend your knee and bring it down. Walk your hands and closer towards your feet. Once your hands are in line with your feet, soften your knees and very slowly roll up one vertebrae at a time.

Head should be the last row all the way up. Once you're there standing up nice and tall, that finishes your spine corrector workout today. Thank you so much for participating. That was a lot of fun.