Imprinting is a way to move and hold the spine in place. Lay on your back with your feet flat on the floor and your knees bent. Hold your back in a natural curve (neutral spine). As you let out your breath, tighten your abs and picture lowering your spine.
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Beginning in the "Dead Bug" position, you should begin on your back with your knees bent, feet off the floor in the Table Top position, and arms stretched up to the ceiling in a position that is at the same level as your shoulders.
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Lower back discomfort generally results from weak hamstrings and glutes. With knees bent, feet flat, hip-distance apart, and arms long at your sides, lie on your back. Inhale and raise hips off Mat. Lift one vertebra at a time until hips, knees.
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Lay on your back with knees bent, feet flat, and arms by your sides. The Table Top position (knees above hips at 90 degrees) requires lifting your feet off the floor. To prepare, inhale with your chest open, shoulders back, and back flat on the mat.
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For back pain prevention, spinal extensions like this modified Swan exercise strengthen spine muscles. Lay on your stomach with your elbows bent, hands pushed into the Mat at your sides, legs hip-width apart, and forehead lightly on the Mat.
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This is full-body workout. It challenges balance and exercises the glutes, hamstrings, and back. Start quadrupedally with wrists under shoulders and knees under hips. One arm should be straight out in front of you and only as high as your shoulder.
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Hip abductors are the muscles that lift the leg away from the center of the body. Strengthening these muscles helps keep the hips stable while walking and doing other daily tasks. On your side, rest your head on your bottom arm that is extended.
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Back discomfort is typically caused by tight hips and glutes. The Figure Four Stretch opens those regions well. On your back, bend your knees and place your feet flat. Lift one foot off the floor and place the ankle on the supporting leg's thigh with bent knees.
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The single-leg lift is done with a neutral spine. Patient without pelvic stability or core awareness will like this workout. Lifting one leg in the sagittal plane while the other is on the mat challenges the core like walking. The workout works abs and hips.
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