String of Pearls/Solid Support - 10 - Deep Spinal Twist Dynamics
A sloth demonstrates a first approximation of this lesson - dare to do the lesson badly!
String of Pearls / Solid Support
Solid Support - 10 - Deep Spinal Twist Dynamics
Based on “Three Way Hip” by taught by Alan Questel, GCFP®
One lesson begets another. This mini-series within the series began with a focus on sensing into a particular vertebra in movement in relation to the vertebrae above and below it. The idea was to sense how the whole spine reshapes itself depending on where movement originates. A side-lying lesson looking at bending the spine forward and back in an up-down wavelike motion led to another side-lying lesson shifting the vertebrae side to side for a snaky side slide.
Which led to two seated lessons with the focus on how vertebrae expand past one another vertically, while the facets tilt the vertebrae to one side or the other for twisting. Sitting puts us in our ‘usual’ orientation to gravity making it practical. But also uncomfortable for some students who want to explore without the weight of gravity complicating things.
So another lengthening and twisting lesson, this time supine - on the back. It’s a variation of one of my go-to, covers-all lessons, “The Three Way Hip” lesson. As the first lesson in the “About Walking” series, we used this lesson to feel ground forces through the foot all the way up the body. In “The Grand Horizontals” - Reach Like An WNBA Star, the emphasis was on finding the reach from toe to fingertip. “8 Shades of Play 2023” Collector / Storyteller, the idea was to find fun in the variations, as well as the stories we tell ourselves about how we move.
Image source: Douglas Chiropractic & Physiotherapy Clinic on Facebook
The bending pictures, you have to mentally filp the bend so that the vertebrae are pointing left, so the spine is oriented with the bending. The forward, sidebending and twisting images are helpful, remembering that you are looking at the front of the body, with the facets hiding in the back
This time, “3 Way Hip” is a lab for feeling how the spine twists from the supine. Again, a selected vertebra is the focal point for experiencing how to lift the facets of the vertebrae above and below apart along the length of the spine while sliding horizontally and tip to one side. Take it slowly to sense how ground forces flow up the spine, and how the breath and abs coordinate to make the whole movement easier.
Also included: bringing mindfulness to the low back for those who experience sciatica, and to the SacralIliac joint for those of us whose SI joints complain. Again, taking it slow is key to recognizing the stress point and possible modifications to avert irritation/pain.
Anatomy of the Spine - Nucleus Medical Media (0:56) - brief animation of spine in movement
Lumbar Spine Anatomy - Randel Sechrest (5:31) - details on lumbar spine anatomy with animation of vertebral movement and descriptions of discs, nerves and related back muscles
Warrior 1 (Viradhadrasana 1) - (1:40) Muscle and Motion - the 3-way hip lesson is a supine variation of warrior 1, this video points out some of the things to work on while lying on the floor
Facet Joint Anatomy - Veritas Health (0:42) - view of how vertebral facets slide against one another
Set Up:
Lying supine on a mat with room to reach your arm fully above the head
Alternatively - Seated on a flat-bottom, armless chair with knees and hips level
How you might feel after this lesson: All loosened up; Ribs flexible; Breath deep; Spine able to turn, twist, and double twist with ease; Deep state of near-trance relaxation; L O N G; connected from toe to tip, including everything in between; Legs comfortable in hip sockets; Shoulders open and relaxed; Neck long and fluid; Strong supported twists for sports, driving, and performing.
New Student Registration for the series. Continuing students use ongoing login. $40/month or $15/individual class. PayPal or Venmo: jackisue@aol.com. Or Jacki Katzman, PO Box 116, Bethlehem, NH 03574
Not exactly related but beautiful.