Happy Monday! The first work out is not a work out at all but IT IS YOUR FOUNDATION! I am going to offer simple instructions for finding your neutral spinal alignment. Working out and living with your spine in neutral alignment will engage your core and protect the integrity of your entire body. Understanding and maintaining neutral spine alignment will benefit you in all movements through out each day and your entire life. In case you missed it...THIS IS REALLY IMPORTANT! THIS IS THE FOUNDATION FOR ALL OUR EXERCISES!
So...
Begin laying on your back, preferably on a yoga mat or folded blanket, with your knees bent and your feet flat on the floor spaced hip distance apart. Be sure to measure hip distance from your hip bones, not the outside of your thighs or bum. Rest your arms at your side, palms down.
With your breath begin to exaggerate spinal flexion and extension, pelvic tilts. With this I mean arch your back and reach your belly button toward the ceiling and then articulate through your spine to press your entire into the floor. Continue with these movements, flowing with your breath.
When you have completed a series of exaggerated flexion and extension find your neutral spine. This will be midway between the exaggerated arch and pressing into the mat, you will be able to just slide your hand under the small of your back.
Take some time to notice how this position feels. All aspects of our strength training will occur in a neutral spine position and we will continue on from this position with a core exercise.
Have a fantastic day and drink a lot of water, your body will love you for it!
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