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The next exercise is called the row lap. The purpose of this exercise is to articulate your spine. You have 26 vertebras in the spinal column and each one of them should be moving, in fact they should be like gears in a car. What happens is for a lot of our sections of our back get stiffen they get jammed together and with this exercise you are looking to loosen this parts up, so that in time you can drop one of them down at a time into the mat, so that you get the flexibility back in your back.
The simplest version of this exercise is with your knees bend, and have your hands help you pull your self up so you can really work on those stiff parts of your back and get them loosening up. Remember to keep pulling your stomach muscles in as you do this you support your lower back with your stomach. So again, bring your head in, pull your spine up, pull your stomach in and work to see if you can get each and every part of your back flowing in to that mat and rolling through it. Once you have mastered that, you can extend your legs out and work the more complex version with the legs extended. Remember that the most important part is this one section at a time of the spine rolling up, rolling down, tightening your buttocks tightening your stomach in towards your back as you do this rolling motion.
So five more piece, arms up, pull your stomach muscles in and roll through your back as you roll down, squeeze your buttocks and articulate the spine, again rolling up, pull your stomach muscles in, and back. Remember if you find that you are clanking up roll up with your knees bent, more important to get the fluid that in your back then to just go up and down. At the level that is too challenging for you at this time, your best benefit will be, if you listen to your body and you work it to the degree that it is capable of moving.
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