The Wellness Connection's Phase 1 Spinal Sculpting Kit Exercises скачать в хорошем качестве

The Wellness Connection's Phase 1 Spinal Sculpting Kit Exercises

Dr. Jason Hamed demonstrates Phase 1 at-home exercises. Want More of The Wellness Connection? Visit us online: https://thewellnessconnection.com/ Facebook:   / stlwellness   Instagram:   / stlwellness   Twitter:   / stlwellness   Transcription: Hello we're going to demonstrate your Phase 1 Spinal Sculpting Kit exercises today so I have my assistant, Allison here so she's going to be our model. What we're going to do first is we're going to start with the thoracic roll. Now the thoracic roll is designed to help to mobilize or get improved movement of your mid back so Allison's going to show us how we're going to do it. You're going to start with the thoracic roll in the middle back. You don't want it to go down to the lower back until you have the flexibility and strength to do this move appropriately so again start in the mid-back and then you'll lay back down on it on the thoracic roll and Allison's going to roll and she's going to use her feet to actually push her body up and down on the foam roller. You'll notice that her butt is starting on the ground or on the floor now as Allison gets more used to this exercise and gets stronger in her core she can also now lift up her butt and do the move. Now, as she does this it will get more activity or more movement into her mid-back so that's where you want to eventually progress up. You want to start with you on your butt, roll up and down, but then as you get more flexibility and more strength in your core I want you to try to bring your butt off the ground and continue. Now your goal for the thoracic roll is to do this for 30 seconds. Again, up and down. Don't overthink this, don't ask me how many reps just go up and down, move your body for about 30 seconds on this. Okay, once you've done this we're now going to move to the wedges the Spinal Sculpting Kit wedges. So the first piece looks like a triangle with the top chopped off. This is going to go in the lower back. The next piece you'll see a triangle with an interesting little cutout in the middle here, this is going to go under your neck. Now the slope will go away from I repeat the slope goes away from your head. Allison's going to demonstrate. So again, lower back the triangle chopped off goes in the lower back. So if you want, real quick imagine you have a line from your belly button and you're wrapping it all the way around your back that's where the top of this triangle will go. So right in through this area right here okay so Allison is going to lay down and then again go ahead and relax for a second the chopped up part of the triangle where the headpiece your head is going to go into the downslope. Lift your head up, down now as you can see miss Allison here the head or the excuse me the neck sits in that groove. Her head is laying on the part of this down slope going away from away from the rest of her body. Now, when we use these devices, we're looking to help to improve flexibility and actually start to break up some scar tissue in between the muscles, tendons, and ligaments of the spine. So very easy I just want you to get comfortable doing this laying in this position lay here working yourself up to about three minutes of laying here and then after you're doing that for about three minutes, I want you to start to turn your head so Allison go ahead and just turn your head left and right. So you're going to turn your head left and right to your comfort level as far as you can go at a pace that you can handle. We'll do this and you might have to actually readjust this a little bit like as Allison was just doing as she was turning it moved a bit that's okay just reassess it. You know, work on left and right rotation if you need to take a break to take a little break but I want you to do that for 30 seconds and then while you're laying on the lower back wedge too and I know it might be a little hard to see Allison is laying on the lower back wedge still, her legs are up. I want her now to work on lower back flexibility so she'll bend to the left and then she'll bend to the right. Now today we have a wall that's precluding us for her to go a little farther but we want to go equal from one side to the other. Again, keeping her lower back on the wedge and her neck is again placed on the neck which you'll go back and forth for about 30 seconds as well. So, the total time on these wedges is about five minutes. So three minutes of just sitting still, and then 30 seconds of neck, 30 seconds to lower back but you have four minutes and we'll do that one more time for five minutes. Now after you do this if you want to you're more than welcome to lay the wedge for up to 10 minutes just to allow your body to relax and get a good nice stretch. After being on the wedges for minimally five minutes, we're going to roll off to the side. It's very important you roll off to the side and don't try to sit straight up.