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Spine Exercises -- Stage 1

Distract the spine segments

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Caution: It is strongly recommended that you perform all of the breathing, organ, and hip exercises before you attempt this Spine Exercise.

Purpose: To learn how to improve the space between each spine segment. A visual aid is presented below in order to help you visualize the goals of this spine exercise. From top to bottom, we first see an image of the vertebrae of the human spine and how they are connected. The next two images of earthworms provide an easy way to conceptualize elongating the spine and increasing the space between each spine segment. Just as earthworms stretch out the segments of their bodies in order to move, think about stretching out the segments of your spine during this exercise.

Schedule: Perform Spine Exercise Stages 1 – 3 together in one session.

Start: Begin by lying flat on your back, with your knees comfortably bent and both feet flat on the floor.

Step 1: Place your left and right hands as follows:

Left Hand: ‘vertical’ and resting on your pubic bone.
Right Hand: palm down and resting on your abdomen, just above the left hand.

Step 2: Slide your pubic bone away from the rest of your spine such that your left hand moves away from your right hand, and hold the position briefly before relaxing.

Step 3: Repeat the sliding motion 4 more times.

Step 4: Move both hands 1 inch closer to your face.

End: Repeat Steps 2 – 4 until you have reached the top of your throat. Note that it may be necessary to modify your hand positions as you progress into your chest and throat area. Form a ‘U’ with the thumb and index finger of each hand and continue the exercise.