Lower Back Stabilization with Cobra Pose

Lower Back Stabilization with Cobra Pose

This video shows a strengthening and mobilizing exercise for the lower back, in which we focus on the mobilization of the lower back, to let it move into the natural lumbar curve. At the same time, we activate our inner core muscles (transverse abdominal) and the deep postural muscles in our lower back, to create a support the extension of the lumbar spine. The movement into the cobra deepens the extension and flexibility in the lumbar spine, while at the same time we learn to relax the movement muscles in the lower back, that tend to keep our lower back unstable and stiff. The combination of the increased flexibility in the lumbar spine and the increased strength in the postural muscles around the lumbar spine, will work together to create a stable, strong and energetic feel in your lower back.

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Upper Back Strengthening with Head Rotation

Upper Back Strengthening with Head Rotation

This video shows a strengthening exercise, in which we focus on the connection of the back of the head, through the neck, to the upper back. Through this connection, we add a rotation of the head, which will deepen the strengthening and mobilize the cervical and thoracic spine at the same time. The added head lift, will bring the weight of the head into the upper back, and thus will help to deepen the strengthening movement of the thoracic spine.

This exercise is invaluable to activate the postural muscles in our cervical and thoracic spine (e.g. the Multifidus and Interspinales muscles). These muscles will start to carry the weight of our head (10-11 pounds / 4.5 – 5 kg), and thus strengthen precisely. On the other hand, we are able to de-activate the muscles that typically want to carry the weight of the head when the spine is stiff, which are the trapezius muscles. This change in activation of muscles can feel like a real relief, as if a load is being taken off the shoulders.

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