Get Your Spine in Line!

3001Fitness • Jan 11, 2018

LET’S TALK SPINE MOBILITY!

Watch the videos below and find out how you can improve your spine mobility and back health today🙂

SPINE MOBILITY EXERCISE 1 – CAT/COW 

  • Start in all fours position with shoulders over your knuckles and knees in line with the hips.
  • Inhale through your nose and slowly start arching your spine up towards the sky starting from the lower back. Keep arching the spine until your entire back is rounded and drop your neck and head down (Cat Pose).
  • Next, exhale through the mouth and push the belly towards the floor. Slowly lift your chest, chin and your gaze towards the ceiling (Cow Pose).
  • Repeat for 6-8 breaths.

SPINE MOBILITY EXERCISE 2 – CHILD POSE REACH

  • Start in all fours position with shoulders over your knuckles and knees in line with the hips.
  • Sit back on your heels and reach your arms long in front of you.
  • Slowly, inch your arms to one side until you reach a point of slight tension. Inhale and inch the arms to the opposite side as you breathe the air out through your mouth.
  • Repeat 3-4 times on each side.

SPINE MOBILITY EXERCISE 3 – HALF KNEELING WINDMILL 

  • Start in the half kneeling position with one foot in front and your back toes curled.
  • Place one of your hands on a yoga block or on the floor (whatever feels more comfortable).
  • Trace the stationary arm with the opposite hand while you breathe in. Exhale and punch the trace hand towards the sky. Switch to the other side.
  • Repeat 3-4 times on each side.

SUMMARY OF WHAT YOU HAVE LEARNED TODAY: 

Thanks for watching! 

Share This Post!

More posts ...

By Christina Jodoin 18 Aug, 2023
Several weeks ago I asked you to send questions you have about nutrition, eating skills or body image and I got a bunch of great questions! Thank you!!! In this week’s video, we are covering a question that comes up a lot: What can I eat for lunch that:requires little to no prep, will keep me satisfied, and is not highly processed? Do you struggle with that midday break to eat lunch like me?? Many of my clients have come to me really at a loss for lunch specifically, because they haven’t made a plan, and they either grab handfuls of random things together, go through a drive thru, or skip it all together! Does that sound like you? Well, check out this week’s video to see my recommendations for how to make sure those lunches don’t thwart your progress to reaching your health goals. As always, we will start where you are!
By Christina Jodoin 14 Aug, 2023
Eating at home more than going out to eat is one way to make progress on your health and nutrition because it puts you in full control. The trade off… eating at home requires having food on hand to prepare those meals, which requires time each week for planning and the time it takes to go to the grocery store. It’s work. Well, your resident nutrition coach (ME!), is here to teach you one simple thing you can start doing THIS WEEK to simplify your meal planning, save time, and save money. Watch this week’s video for a step-by-step on how to set up an Instacart account and grocery lists, plan your meals in advance, and order groceries from the comfort of your own home. With the convenience of online shopping, you can browse through a variety of healthy options and have them delivered straight to your doorstep in no time. Check out the video below to see just HOW easy it is to order your groceries online !
By Christina Jodoin 10 Aug, 2023
Are you a “perfectionist"? When you strive for perfection, you have good intentions. You want to take care of your health, feel your best, and live a long and happy life with loved ones. One way that perfectionism can show up in our health is through a fancy term known as cognitive distortion also known as all-or-nothing thinking. Striving for excellence can be a really wonderful thing! It means it is important to you to look after yourself! However, all or nothing thinking can also lead to disappointment, burnout, and self-criticism when we inevitably miss a day, or go “off plan”. When our focus is on getting a “perfect” outcome, we lose satisfaction and enjoyment along the way and lose sight of other measures of progress. Want to know one of the greatest predictors of long term success with any behavior change? FLEXIBILITY. Flexibility allows you to come as you are on your best day AND on your worst day. It fosters self-compassion, and helps you to keep moving forward. Check out this video below to find out more!
Share by: