Restore

Spine & Neck

4 Sets of Entire Video

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  • From hands and knees, sit back toward heals, put a towel behind knees if necessary
  • Stretch arms forward and breath
  • Take hands slightly right and breath into the left side of your ribcage
  • Bring arms back to center, then slightly left. Breath into the right side of your ribcage
  • Quadruped position (hands under shoulders, Inhale. Lift both legs keeping core engaged
  • Inhale, Slowly draw navel in, round through back, bringing tailbone toward head and head toward tailbone (Cat)
  • Hold position inhaling and exhaling
  • Slowly return through neutral then arch back stretching through belly in opposite direction (Cow)
  • Hold position inhaling and exhaling
  • Sitting tall, turn face to one side. Breath into any tightness you may feel. Exhale to release
  • Slowly turn back through neutral to opposite side. Pause and breath
  • Return to neutral
  • Sit tall and tilt head to one side taking ear toward shoulder. Keep shoulder down. Avoid lifting shoulder. Pause and breath
  • Return to neutral, repeat on opposite side
  • Lift shoulders toward ears. Circle back, around and down

Repeat 4 more sets . Work as slowly as you need to do exercises properly.

Form with these exercises is the most important way to get effective results. Do them in front of a mirror so you can watch your posture, keep your core tight, and do each rep fully and to completion.