Generally consisting of 24 vertebrae, 7 cervical (neck), 12 thoracic (upper back/thorax region) 5 lumbar (lower back), the spine appears to have evolved (as witnessed in development during the human embryonic stage) from the notochord common to amphibians and all creatures of the chordate class including snakes. As opposed to the notochord, which is considered as one cartilaginous rod like structure with uniform roles, the spinal chord is recognized as the three regions noted with distinct rolls of supporting the neck, rib cage and lower back. In mystical circles, the human spine is often considered a region symbolic of spiritual connection, bridging the foundational work conducted by the hip girdle with the creative expressions exhibited by the shoulder girdle to the cerebral command center of the human brain. The spinal column housing the spinal cord and nerve roots, considered the circuitry that connects your brain and body seems to me an appropriate locus of bridging higher and lower, physically and meta.
As with all movement endeavors it is helpful to consider a joint’s strength as well as its range of motion; the facet joints allow the 24 bones composing the spine to express the most flexible capabilities possible in the human body.
While all of these movements might make up a spinal mobility practice, you might consider choosing 2-3 complimentary variations so as to devise a short practice that hits many of your bases and cycling out to other versions in a month or two.
We will begin by considering a practice of moving each vertebrae into flexion in order:
This practice can be further informed by placing the back against a wall and looking to peel each vertebrae off the wall in succession.
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Next we will investigating a symmetrical extending of the spine:
The previous videos have explored moving from the distal ends of the chain. Next we will look to initiate our spinal waves from center, radiating toward the distal ends.
-You also can imagine the same movement initiating the distal ends of the chain meeting in the center
We might also consider the whole spine from standing focusing on rotation and side flexion:
Next we will look to put together the spinal roll and hip hinge in various ordered patterns and shapes:
-Consider the 1st and third patterns as the same movement from different planes and relationships to gravity but the same sequence of events in the body.
-The second might be considered as one way to reverse the pattern:
Last we will consider the spine divided into the three regions.
For the Thoracic it may be helpful to consider the similarities in the mandibular circles that take place in the cervical region.
As you continue your journey toward better mobility, visit one of the first blogs on the website showing several of possibilities for mobilizing other joints.
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