The Wellness Connection's Phase 2 Spinal Sculpting Kit Exercises скачать в хорошем качестве

The Wellness Connection's Phase 2 Spinal Sculpting Kit Exercises

Dr. Jason Hamed demonstrates Phase 2 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 gonna demonstrate the Phase 2 exercises for your Spinal Sculpting Kit. Okay, so you will begin as you did in Phase 1 by using the foam roller. Allison demonstrated that in the Phase 1 video, again you'll start with your on your butt with the butt rolling up and down on the ground, and then as you get stronger or you are more flexible and you can tolerate immediately, then you can skip that step and immediately roll with your butt slightly elevated off the ground. You'll do the foam roller for 30 seconds going in an up and down motion to create mobility of your mid back. Once you've done that, you're then going to move into the wedges. So on Phase 1 we worked on just getting oriented with the positioning of the wedges and creating some flexibility and mobility. Now, we're going to start to work on some strengthening activities as well. So again, the lower back wedge the top of it looks like it's chopped off let's see a triangle that's been chopped off, imaginary line from your belly button all the way around your back that's where the top of that foam wedge will go. Okay, so Miss Allison is going to demonstrate laying down perfect now with the neck wedge you can see again there's an indentation in the middle here. We are still going to have your head being on the downward slope so Miss Allison's going to put her head up and wrap it back down. Okay so again, she will just lay here just for a few moments to get her body to calm down, get her muscles to relax to get the ligaments and muscles to stretch appropriately, and then as you did in the very first video as part of our warm up we're going to have you go ahead and look left and right a few times and again there's no erase goes at a pace that you can handle. Again, we're trying to as you can see with Miss Allison with her hair it's actually pushing the wedge away again if that happens don't worry just move move it or as Allison's doing now you can hold it on with your with your hands. Okay, now stop we're then going to go ahead and do the lower back so we'll go side to side and she'll do both of these, both the neck and the lower back for approximately 30 seconds each. All right stop, good. Now we're going to start doing some strengthening work both in the neck muscles as well as the lower back. We're going to start on the neck. So what I'd like you to do Allison just turn to your right as far as you can and then what you're going to do once your head is turned to the right I want you to try to imagine you're trying to push your head into this path, good and again you want to hold this for approximately 30 seconds. Once you do, relax come back to the center look straight up, good, and again just allow your body to recalibrate to relax in this position for a few moments. Then I'll have you look to the left and again, push your head the left side of your head into the pad as if you're trying to push your head into the floor and again she'll hold this for 30 seconds. Both these moves are what we call Isometric Exercises that are strengthening the neck muscles to give you more support to hold alignment and to hold your head in proper positions when you're dealing with stress in your work life or in your daily activities. Now we're going to do two exercises into the lower back to create strength of the pelvis, the glutes, and the lower back. The first move what you'll see Miss Allison is going to take her leg out to the side her heel is approximating her ankle so it's not touching her ankle but it's just hovering right near her ankle. I'm going to step away, hold that if you would Allison. so again think of this like a clam shell type of activity where the leg is opening up the heel of the right leg is coming close to the ankle of the left leg it's just holding it right there. This is going to cause her muscles to twitch. She might be weak in this area again this is going to cause these muscles to actually strengthen. This is important for strengthening the pelvis and ultimately the lower back. She'll repeat that with the other leg as you just saw her do again. The goal is to hold each of these Isometric Exercises for 30 seconds per leg. Now once she's done this we have one more strengthening activity we're going to do. I also want to go ahead and drop your leg here, okay good, and drop this one here. So she's going to drop both of her legs and what I'm going to have her do is just simply lift one leg off the ground. You can do actually about a couple inches off, there you go, you're going to hold it there so she's going to hold that leg off the ground on the camera.