#104a - Spinal Ready Position (Upper)

Purpose:

This position is the starting position for all exercises in this sequence of exercises, and most of the exercises that we teach. It is very effective to release neck and back tension, strengthen your core, improve your posture, make your spine stronger and more stable, and it automatically/subconsciously forces activation/facilitation of the specific muscles that we’re targeting in these specialized exercises. You should also practice this position multiple times throughout the day for about 30-60 seconds: while walking, sitting, standing, working out, exercising, lifting, etc.

Where to Feel it:

Feel your spine growing in length/getting longer/taller, especially between your shoulder blades.

Description:

• On bed or floor, rest on knees & forearms, with toes curled under, or feet off edge of bed
1. Elbows under shoulders, knees under hips (hip-width apart).
2. Press down palms into the matt and press back with elbows.
• Lengthen spine:
1. Slight chin tuck by staying in the “nodding ‘yes’ position".
2. Activate abdominal core by pushing out/bearing down/saying “cheese".
3. Slight pelvic tilt by sending bottom of tailbone down and tucked slightly forward/under pelvis.
4. Continue to lengthen spine by sending tailbone down and head up (pulling apart in opposite directions).

Remember to always keep breathing!

Specifics:

Brugger's Relief Position (#14) (feel your spine lengthen with this micro-break to decrease tension & improve posture)

• “Ready Position": Assume a variation of the Spinal “Ready Position" but seated.
• Elbows Down/External Rotate: Direct your elbows downward by gently pushing them down into the arm rests, while turning your hands outwards as far as you can to face the ceiling, with the fingers spread wide apart.
• Neck Rotation: Turn your head back and forth slowly while continuing to perform 1. & 2. above.

Supine Neck Rotation with Band (#102)

• Lie on your back with thera-band wrapped around your torso (shoulder blades and elbows), and bring your legs up to “table top" position.
• Assume variation of Spinal “Ready Position", while turning your palms out as far as you can to face the ceiling, while pushing your hands up & out against band.
• As you lengthen your neck & head, continue the chin tuck by lifting your head off the floor, and then turn your head slowly from side to side.

Quadruped Scapular Sequence (#67)

• Retraction to "Plus" (become aware your scapular position/posture):
1. Move just the area of the spine located between your shoulder blades (scapulae) up (“plus" position) & down (retraction)
• Ready Position:
1. Assume the spinal “Ready Position"
• Wiping (feel this between your shoulder blades & around the lower part of the shoulder blade that is not wiping):
1. Push wrists and forearms down into floor/mat, while at same time directing elbows down towards knees. Imagine that you’re directing energy between your shoulder blades up to the ceiling, as if resisting someone pushing down on this area.
2. Push one wrist/forearm down a bit harder than the other, & wipe the floor/mat up & down with the other.
3. When ready & able, lift arm and wrist off of mat/floor at the end of the “downstroke".
4. Make sure you don’t drop your head down (maintain Spinal Ready Position).
• Wiping against wall/door:
1. Same as “wiping" above, but lean against a wall/door, with feet about 1-2 feet away from the wall/door.
2. Assume a variation of the spinal “Ready Position", with feet hip-width apart.
• Push Ups (feel this between your shoulder blades & around the lower part of your shoulder blades):
1. Assume a variation of the spinal “Ready Position", as well as the “wiping" position (push wrists & forearms down into floor or mat, while at same time directing elbows down towards knees):
• Start with modified push-up position: bent knees on floor & feet raised up off floor.
• Progress to traditional push-up position with toes on floor when ready and able to do so.
• Start with just a very small movement/bend of elbow & progress to a full push up.