applied practice lab spinal traction

7.6. Applied Practice Lab: Spinal Traction — Transcript (English)

Summary:

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Transcript

Roll to the side and allow the legs to come forward.

Open the legs a little bit wider than your hips width apart.

Allow for the arms to come forward here.

And as you lean back, again, slowly active into the abdominal wall as you lower down.

Keep the chest and the head up off the floor initially.

Now we’re gonna mobilize through the shoulders and through both legs, again, originating the movement at the actual shoulder and hip.

To flex the spine, what we’re trying to do here is traction through the spine, tuck the pelvis down to also get that lower part of the spine really tractioned.

Turn the palms to face up and move the arms away from the side of the body, allowing for the arms to lower down.

Keep the chin towards the chest here as you lower the upper part of the body down.

So really keep the chin tucked in, that means the neck or the cervical spine also becomes tractioned.

When the back of the head connects to the floor, if you don’t feel that there’s traction to the back of the head, you can always take your hand over to the top of the head and pull your chin in slightly towards the chest to feel that traction active a little bit more there.

And you want to feel the weight of the heels, the back of the calves, the pelvis, the back of the shoulders and shoulder blades, the back of the forearms, elbows, back of the hands, and the back of the head.

All these points you want to feel that weight, you can imagine that weight is dissolving into the surface below you.

And with your eyes closed now, and the breath totally calm, you just let the body go.

Use this opportunity to allow for the body to process what happened throughout the practice.

And again, whereby possible, just maintain a complete, still, relaxed composure here.

Let all tension go.

Bringing the awareness now back to the body, move through your fingers and toes, ankles and wrists.

And as you inhale here, reach the arms up over top of the head, extend to the arms, upper torso and legs with the inhalation, nice long stretch here.

With the exhalation, relax the entire body, let all tension go.

With the next inhalation, bring the knees up in towards the chest again.

And with the next exhalation, allow for the whole body to roll over to the right side, tucked into a ball on the right side.

And again, you want the weight, that feeling of heaviness along the right side of the body, falling downward into the surface below you.

Completely relaxing all activity in the body.

Slowly, at your own pace, taking whatever time you need to come on back up.

And that concludes the session.