This section of the course is about strengthening the various muscles, ligaments and tendons that support and balance the spinal region and in particular the lumbar region. These are full body motion techniques designed to engage some muscle groups while releasing others. Remember to stay within your comfort zone. Some of these exercises are advanced or have advanced versions start gradually with what feels easy. The exercises are designed to work by themselves. This first exercise is a scanning nipple.

This requires some balance but that active balancing strengthens the various ligaments, tendons, and muscles along the sacrum and the lumbar region. Now she's going into a twist, which is a fairly advanced version of the nipple. There should be counting carefully and ease into We're going to show the neat bow again, doesn't have to be held too long. It can just be held comfortably for a moment, a couple of seconds. As you get better at this you can balance for longer. Let's do some leverage knee bends next.

Notice the arms coming forward. This takes pressure off the bat and also lens balance. But at the same time this exercise is very important for strengthening the glutes in the piriformis and the other supporting muscles of the sacred. This is a key exercise in this course. It's a front kick, very similar to a karate or Taekwondo kick. Very critical for strengthening balancing lumbar region and all its associated ligaments and tendons.

So start off with a gradual, low kick. This is easier for beginners. You can even start lower depending upon how comfortable you feel. Notice the arms up for balance here is the same kick. But for advanced kickers notice how high we're going can also be balanced with the punch. Here's a sidekick.

This works an entirely different set of muscles in the lumbar region strengthing balancing here's the same kick but at the beginner stage Just start with the side kick. Now here's the advanced version. There's the kick and punch. Here's an inverted roundhouse kick. I see arms wide for balance. This can be a little difficult in the beginning.

Can Bring the arms in if you feel more comfortable. The legs can go up his thighs, comfort, take some. This is a critical kick for strengthening entire sacrum, lower spine and all its associated muscles. Forward punch with the back kick. Preferred punches easy, nothing too hard. Over time, the kick can get more advanced and even a doubled up to two kicks at once.

But that's to go into it gradually increase over time. Very important exercise for strengthening the lumbar region. different angles here shows you how this is done. Now here's a kicker. This can provide additional strength to double long on reach as mentioned before, double it up. There's a double up.

This is more advanced, require a little bit more balance. Here's a front leg double up kick. Punch in Florida. There's a sidekick gobble up. Here's a nipple from a chin up bar. This works the abdominals as well as the response.

Let's move to the supine knee pull and hold. Remember that this is an excellent exercise for muscle spasms in the back. Virginia now moves into a whole body's plank position with the nipple. She's rotating the plank in the knee pool. Here she moves into a plank inverted bicycle. This strengthens the transversus abdominus, the rectus abdominus and the internal and external obliques.

This plank inverted bicycle snap gradually pulled in to more of a vertical bicycle. Now this is a completely inverted vertical bicycle as she slows down a bit to bring that legs around. This provides additional strengthening for the rectus in the transverses. This slow focused pace is important for this particular exercise because this slow pace engages the core further and puts a little less stress on the hips and the sacrum. She's changing the positioning of the toes is a straight leg and breed bicycle. This is a more advanced exercise size as the leg strengthening engages the core even further, a quick knee pull up and hold refreshes and releases the abdominals.

Let's move back to the plot he's playing for with the scissor kick. Here it is, again with the wider scissor kick. Toes can come forward or back when they're brought back it puts more pressure on the core engages the core further, as the legs are brought up and further down, it engages the bottom of the core, the transversus abdominus. These are critical for supporting the region. Dropping the legs below the surface of the bed or table is critical for this exercise. A bed can be used but it's best to put a piece of wood or something firm at the edge of the bed to provide support for the lumbar region.

Here's the same flare cake but with an extended lower down kick and up kick. This engages the Donalds even further, especially the transversus abdominus, as well as the associated lives tendons and muscles of the sacral iliac region. The straighter the legs, the more engaged the core will be. That should be worth up to can start with the British bicycles and work your way towards the straightaway. Here's the inverted frog kick. This is excellent for all of those pelvic muscles, ligaments, tendons, as well as those of the sacral region in the lower lumbar region.

Notice how slow and gradual she takes it. Now here's the blog he's playing the hole and the lifting of the arms that engages the lower core transversus the knees are brought up to give a little rest Engage gluteus Minimus. In Maximus muscles can stay in this plank as long as it's comfortable in the knees should be brought up to the chest, releasing the abdominals. Now here's an abdominal twist. We did a similar exercise in the stretching part of the course but this is a no and support twist which alternately engages the obliques and the transversus abdominus. At the same time, there's a side leg.

This is the advanced version with the hands onto the legs. You can also put the hands down for support. This engages the obliques along with the various sacral ligaments and muscles. Here's the same motion But with a higher arc. Notice how the legs are kept as straight as possible. Here's the same exercise but with an even greater arc.

This engages the obliques even further. This exercise also strengthens and balances the adapters, which strengthen and balance the sacral iliac region. Here's a lift and hold which further engages the adapters and the obliques for lift can be higher if comfortable. This is an inverted sidekick with the leg lift. The trigger engages the obliques and the adapters but also the glutes and the various muscles and ligaments around the sake of this is a sitting lower leg lift into a plank Be careful not to round out the back too much. Lifting the chin helps cantilever the spine a bit.

That's roll over to a cat position and that's the leg out go the plank. This engages all the gluteal muscles as well as the obliques and the core. It's great for all the supporting ligaments and muscles of the sacroiliac region in the pelvis. Here's a modified version within alternating arm extension for balance. This helps support the spine as well as engage the core and the obliques. This can be very meditative exercise as well.