Spine Corrector

Question 1

Supine Stretch

Answer 1

S1
P.48
Arms shoulder height
Variations: hands behind head, pillow behind head, legs in diamond
Increased challenge: sit in between

Question 2

Roll down/Reach

Answer 2

S2
P.110
Sitting in crevice, legs bent and together
When scapulae hit mat, extend legs and arms go towards back wall
Hands behind head for more support

Question 3

Swan

Answer 3

S3
P.204
Start legs on floor and arms overhead
Variations: hands on floor for support of hands toward feet
Can teeter and out hands on floor and push off

Question 4

Leg Series

Answer 4

S4
P.28
Mount: sitting in crevice, hands grabbing handles/side, roll down, feet on lip and slide back til scapulae and head are on floor, float legs to ceiling
Variations: scissors, walking, bicycle, circles, helicopter, frog, hip extension
Dismount: bend knees, push corrector away until flat on back, roll to side

Question 5

Side Sit Up

Answer 5

S5
P.88
Sitting in crevice with bottom knee bent top leg out long
Arms overhead, variations: hands behind head, top arm extended with one hand behind head, add rotation and arm circle (like book opening)

Question 6

Swimming and Grasshopper

Answer 6

S4
P.48
Swimming
Grasshopper: hands on floor, teeter first, knees bend and straighten and heels click