Short Class 23: Neck and Pelvis Circuit
10 - 20 minutes
•
20m
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8:20 Anterior/Posterior Pelvic Tilts (Kneeling Base)
10:25 Neck Flexion/Extension (Elevated Supine Base)
12:05 Lateral Pelvic Rotations (Quadrupedal Base)
13:50 Neck Flexion/Extension Round 2 (Elevated Supine Base)
15:10 Anterior/Posterior Pelvic Tilts (Standing Hip Hinge Base)
16:45 Neck CARs (Standing Hip Hinge Base)
18:20 Lateral Pelvic Rotations Round 2 (Quadrupedal Base)
This is our first neck and pelvis specific class.The Cervical Spine is an area many people struggle with. They lack overall strength and neurological control in this area, and many have developed the dreaded STI here - a Shitty Tissue Issue. If you have neck problems it's important to strengthen the neck. This is an area that's undertrained in most programs.
Another area that's undertrained is the pelvis. It's important to teach your body how to dissociate your pelvis from your lumbar spine and your hips - so we'll work on a lot of drills that will develop neurological control to this area and teach you how to dissociate. Some people will struggle with these movements in the beginning, but with more repetition and practice you will get better and better. It might be frustrating in the beginning due to a lack of body control, but stay with it.
I hope you enjoy the class!
Up Next in 10 - 20 minutes
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Short Class 24: Lower Body Warm Up
Lower Body Warm Up Class
Equipment Needed: Optional. If you have a tennis ball and stability ball keep them close by as you can create harder progressions with these items, but neither are mandatory.
Time Markers:
0:20 Hip CARs - bent and straight leg (Side Laying Base)
3:33 Knee CARs (Seated ... -
Short Class 25: Upper Body Warm Up
Upper Body Warm Up Class
Equipment Needed: Optional. If you have a yoga block, tennis ball, stability ball, and a 1-3lb weight - keep them close by as you can create harder progressions with these items, but none are mandatory.
Time Markers:
0:27 Shoulder CARs (Standing Base)
2:00 Scapular CARs... -
Short Class 30: Seated Mobility
A class designed to butter you up from a seated position
Equipment Needed: Just your chair.
Time Markers:
0:20 Neck CARs
1:45 Thoracic Spine CARs
3:00 Shoulder CARs
4:25 Scapular CARs
5:35 Elbow CARs
6:12 Wrist CARs
6:45 Spinal Segmentation
8:35 Straight Leg Hip Circles
10:05 Hip Capsular CA...
