Session 1

Assessment of spine flexibility

The goal of the session is to explore how much your spine can move, assess the state of your lower back and see if you can get a release during the session.
Exercise
Tools
Contraindications
Roll under the lower back
Benefit of the exercise

Relieves pain and tightness in your lower back and shoulders. Builds strength in the abdominal muscles.
  • гипертонус мускулатуры;
  • деформации, смещения позвонков;
  • сколиоз;
  • остеохондроз;
  • межпозвоночные протрузии, грыжи;
  • боли в различных участках спины;
  • головокружения;
  • регулярные головные боли;
  • нарушения сна.

Exercise technique

  1. Prepare the roll as described in the 'Tools' tab
  2. Lie on your back and position the roll so it's horizontally below your low back (in between the ribs and the pelvis). Stay in this position for 4-5 breathes. Feel the lightness in your upper chest area.
  3. Bend knees, connect your knees and feet together and place your feet on the floor
  4. Gently rotate your legs to the left, feet and shoulders stay on the floor, stop at 10-15 degrees or when it starts hurting at the point of contact with the roll, and stay there for a few breathes. Your shoulders and the lower back muscles should be relaxed.
  5. When ready, move your legs to the center and do the same for the right side
  6. Make 2 iterations, increasing the angle between the legs and the floor

Finishing the exercise

  • Roll slowly to one side, and then slowly get to sitting
  • It's okay to feel pain in the lower back area

Things to explore:

  • Ideally, your pelvis should touch the floor. If it's too far away when you start the exercise:
    • engage your abdominal muscles as you flatten your back against the floor (pelvis moves up, the rest of the body stays in the same position).
    • Hold the position for a couple of breathes
    • Slowly release, the pelvis is closer or touches the floor.
    • Repeat 3-5 times
  • If your shoulder start getting off the floor, stop there for a few breathes, this is your maximum for now
  • When breathing out you might feel that legs are getting heavier and tend to move towards the floor. If so, don't resist this and let your body move.


Roll
The roll can be either purchased or made of hand towels.

It should be quite firm, but at the same time have a bit of give to have a better alignment with your body shape.

Depending on where you are in your practice and body condition, the diameter of the roll will vary:
  • It could be 6 to 8 cm for beginners or not-yet flexible spines
  • and 10-12 cm for experienced or more flexible practitioners

The width of the roll is 30-40 cm.

Don't push yourself to a larger roll if your body is not ready yet. The exercise should be fairly easy to perform.
Avoid the exercise if you have any of the following
  • osteoporosis, destruction of bone tissue of the vertebrae
  • acute pain syndrome
  • high body temperature
  • compression fractures
  • possibility of internal and external bleeding
  • inguinal ligament injuries and sprains
  • pregnancy and the 1st year after giving birth
  • neoplasms