#104b - Spinal Ready Position (Lower)

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:

Glute Activation Series (#105) (feel this on the lower outside part of your glutes)

• Glute Squeeze:
1. Assume a variation of Spinal “Ready Position", but lying on your stomach, with elbows around eye level.
2. Place a foam roll between your legs, below your knees.
3. Tuck chin slightly, and push forehead, wrists & forearms down into the mat/floor, while directing elbows down towards feet.
4. Squeeze your glutes, while squeezing both legs/feet towards each other, into the foam roll.
5. Lighten the weight of your knees on the floor, and if possible, raise them very slightly off the floor.
• Frog Leg Position:
1. Similar to above position, but with one knee bent, with that foot resting flat against foam roll (which is braced against a wall).
2. Turn head slightly towards the elbow of the side of the straight leg, while pushing forehead into mat/floor.
3. Squeeze glutes and then push foot down into foam roll.
4. Lighten the weight of your bent knee on the floor, and if possible, raise the knee very slightly off the floor.
• Table/Bed Position:
1. Assume variation of Spinal “Ready Position", but lying on your stomach on the edge of a bed or table.
2. Inactive leg straight and active leg bent so that foot is flat on floor with “tripod" distribution of weight.
3. Back of hand of same side as bent leg should rest on small of your back.
4. Elbow of same side as inactive leg should rest on table/bed at around eye level.
5. Turn head towards bent elbow, pressing that forearm and forehead into table.
6. Direct elbow down towards feet.
7. Squeeze glute of the bent/active leg & push the that leg’s foot down into the floor, as if trying to stand up.
8. Direct the bent/active knee slightly out to the side.
9. Lighten weight of straight/inactive leg on bed/table, and if possible, raise it very slightly off the bed/table.
• Single Leg Squat:
1. One leg bent forward with the other leg behind.
2. Tripod distribution of weight on front foot with very light weight on back foot for balance.
3. Assume a standing variation of the Spinal “Ready Position".
4. Slowly squat down by bending front knee.
• Keep front knee from moving beyond the toes
• Keep knee stable and in line with 2nd toe
• StepUp (front/back):
1. Assume a standing variation of the Spinal “Ready Position".
2. Keeping pelvis stable, slowly step up and feel the tripod distribution of weight on the foot.
3. Keep front knee from moving beyond the toes and keep knee stable and in line with 2nd toe.
4. Focus attention to use glutes more than quads or hamstrings.
• Step Up (lateral):
1. Same as Step Up (front/back), but step from the side of the step.