Long Spine
Massage

OBJECTIVES
● Improves strength and control in abdominals.
● Strengthens gluteal and hamstring muscles.
● Develops whole body coordination.
● Develops spinal articulation.
● Increases strength in hamstrings and lower back.
● Improves spinal alignment through balance in back muscles.

EXERCISE
● With feet in the straps and arms at sides, open knees shoulder width and bring them to chest, heels together.
● Extend legs out on a diagonal, hips externally rotated.
Squeeze tush to lift legs, then hips, then back off carriage bringing legs overhead.
Weight on upper back (not the neck).
Open legs shoulder width; roll spine down slowly as legs reach away.
After 3 times, reverse the flow of movement by opening legs shoulder width first then lifting the back, and legs together to roll down.

● Inhale push legs to straight and lift up – Exhale to roll down.
3 times each way
2 springs

CUES
● Navel to spine.
● Slow and controlled.
● Reach legs long and away while squeezing tush and hamstrings.
● Keep head down, no weight on the neck.