Sebastian Brosche · 9 min · 958 words
Previously titled: 10 for 30 Cooldown Video 11 - Spine Back
Hey everyone, it's week three, day one. We'll work the spine again. Well done for making it this far. Keep improving, keep working on yourself and whatever you're cooling down from, I hope you enjoyed it.
Let's get straight to it. So start off on all fours. Sit yourself back, walk your hands forwards or if you need a bit more of a chill, hands under your forehead. Start to slow your breath down.
And start to slow everything else down. Okay, so if you just finished training and your heart's pounding, just focus on your breath and that'll slow down with you. And slow your mind down and bring your focus to this. And as you're doing this, and as you inhale, fill your belly with air, fill your chest, fill everything rise up.
Let that out, exhale. Feel that all deflate and come down. And two more of them, so big belly breaths. That's good, chill right down, one more.
Okay, bring your weight up now and lay onto your front. Hands forwards, elbows down into the mat and creep your elbows back and we get into that nice Sphinx pose. Again, if this is too much for you and your body right now, maybe have your elbows forwards a little more, but still imagine that chest forward, shoulders back. So come down, come down, come down.
And then we're gonna do the same thing with that chest forward, shoulders back. So almost like you're bringing your elbows back in the mat to like drag you forwards, but not too strenuous because we are cooling down. And then just look between your thumbs, lift your belly off the mat, bridge into the mat slightly, so tense your glutes and just feel the front of your body stretch. And how does that feel today?
Is that feeling better than last week? Maybe your core's hurting a little bit from your session, feel that stretch out, keep your belly coming up towards your spine, for that nice gentle back stretch. So that's a nice stretch. So that's a nice stretch.
So that's a nice stretch. So that's a nice stretch. So that's a nice stretch. For that nice gentle back bend.
Good, so use your core now, bring yourself up, do a bit of a plank, then push yourself up to all fours. Keep your hips over your knees and walk your hands forwards. Okay, you can come up to your fingertips again, bring your forehead down to the mat and feel everything open here. And this week, maybe, try and tilt your hips up to the ceiling a little more and create a little more of a curve in your spine.
Just relax into that movement you're creating, or that shape you're creating. And every inhale, find some tension. Exhale, slide that out. Good, two more like that.
Last one in. Last one out. Okay, slowly bring your hands back now to a plank, or plank hands, and then step the left foot outside the left hand, and creep that right knee back. Good, stay on your hands.
Keep your hips over your knees, and then bring yourself up to the ceiling. This time with this one, and turn your biceps so they're facing forwards, proud chest forwards as well. And from here, weight comes off your left hand. Like you're pointing that forwards to shake someone's hand almost, then lift that up and look towards it, and point towards that back foot.
The right shoulder isn't sagging down here or forwards. Got a nice amount of weight on that, and pushing up with that. Just getting a nice stretch in the hip, the front of the body, and the chest. Everything's opening out.
And look towards that left hand. Take one more inhale. Take an exhale. And on the inhale, pointing your hand up.
Keep watching that come down. Take a breath here, chest forward, shoulders back. Now come down to elbows. Let that left knee flare out slightly.
And again, I like to move my hips from side to side here. Find some tight areas, no fast movements though. Good, come back up into your hands. Bring the left foot back, and now right foot on the outside.
Good, chest forward, shoulders back. Good, chest forward, shoulders back. Biceps forwards, feel that stretch, maybe creep the back knee back a little more. And now, right hand forwards to shake a hand.
Follow that with your gaze, and point back towards that back foot. And this shoulder, the front shoulder, I'm not relaxing and just chilling here. Nice and strong, opening out. Remember those big deep breaths.
Inhale, come up. Exhale, down, reset that chest forwards. And now come down to your elbows. You can open that right knee a bit as well.
Keep that breath as well. One more inhale. Exhale, come up to your hands, step back. We'll come to that puppy position one more time.
We've opened out the front even more, so you might get a little more out of that. And then knees a bit wider, maybe the width of your mat. Sit your hips onto your heels, hands under your forehead, and take some deep breaths. Feel your belly with air as you inhale.
Maybe feel your lower back lift up. Slide that out, let it go. One more inhale like that. One more exhale.
Two more like that in your own time. And then when you're finished, you can sit yourself up or stay where you are for a few more minutes if you fancy it. That is it for day one. I will see you tomorrow.
Well done, keep working and stay in the programme. See you soon.
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