Week 2: Back Lift
Standing Awareness
We start each practice with Standing Awareness; this practice will allow you to feel your posture. You can listen to the video or audio and just notice what you feel, with your eyes closed. It will sound like:
“Stand normally, relax as much as possible, and don't try to have perfect posture. Let your arms hang by your sides, and close your eyes. Do a very slow internal scan of your body, focusing completely on your internal sensations. Start with your feet, and spend at least 5-10 seconds noticing how each part of your body feels as your scan moves upward, ending with your neck and head. Take as long as you want to do this body scan and do not rush it. Take the time to articulate to yourself what you are feeling; for example, “My weight is more on my right foot than my left” or “I feel like my left shoulder is higher than my right.”
Back Lift
The Back Lift is especially good to counter the effects of the Green Light Reflex, which is the reflex involved in forward movement. All of the large muscles of the back contract to move you forward in walking, running and standing. The back muscles can learn to stay overly-contracted, pulling the back into an exaggerated arch. You can think of this reflex as an arching reflex, like a soldier at attention. When running for the train, sitting at the computer for many hours, picking up a child, or standing all day long, these "green light" muscles are working to help you "get the job done." If this reflexive response to stress becomes habituated, conditions such as herniated disks, neck pain, shoulder pain, and sciatica can develop.
Good for
Back tightness and pain
Shoulder tightness and pain
Neck tightness and pain
Headaches
Disc problems
Sciatica & piriformis syndrome
Hyperlordosis
Scoliosis
Green Light Reflex
ANATOMY
Lift elbow: gentle contraction of the upper trapezius.
Lift head: contraction of the extensor muscles in the lower back, also contraction on the side of their neck (the side that your head is turned toward).
Lift arm & head: engages the trapezius muscle and all of the extensor muscles of the back; feel the lower back working the most- should be doing most of the work.
Lift leg: contraction of the lower back and gluteal muscles, you may also feel the hamstrings gently contracting in the leg that is lifting up.
Full Exercise: The full Back Lift engages the trapezius, extensor muscles of the back, and gluteal muscles. Practicing the exercise in parts allows you to start sensing and gaining control of these muscles, and allows you to get more benefit from the full exercise.
Breathing in the Back Lift: Inhale down into your lower belly when doing the Second Movement, Third Movement, and full Back Lift. These movements involve an arching of the back, and arching the back is a natural extension of inhaling. Inhaling while lifting up into these movements will enhance the movement and allow you to do the movement more fully. Exhaling while lifting up into these movements would restrict the range of motion. After inhaling and lifting up, you can breathe as needed. You should never hold your breath.
Modification:
If you feel neck pain when your head is turned to either side, you can do this entire exercise with your head straight, facing down at the floor. Your forehead should be on the floor so that the back of your neck stays long.