VIP Class Notes (Jesse)

it is an easy and effective exercise for spinal warm up / to warm up your spine but today I am going to show you / using an elastic band to isolate each vertebra of your thoracic, allow the elastic band to guide you, to make this exercise. Why are we using the elastic band? for 4 reasons – to create a new sensation, to isolate each vertebra, and thirdly to imitate the movement of your muscle fiber, and lastly to form a organic connection between your arms and shoulders, retaining tension on the band as you move.

Start by wrapping the elastic band around your chest, under your armpit, grab the band and pull it tight by pushing out from your back, until your palms are flat on the floor, and stabilize the band. Sink your chest down through your shoulders, round your upper back, focusing your attention on pushing through the band.

down and up – scoop your chest down, and then up

Feel the sense of your surroundings, do you feel equal space in each direction, in front, to the right, behind and to the left, and as we continue through the class remember this cushioning space on all sides and allow it to move with you through each motion.

robotic 

retain tension 

stabilize 

there are some similarities between these exercises

crocodile / red – focus on the bottom lip going down from your top teeth

ved

Similar to the previous exercise, we divide the thoracic into 3 parts using the band. Start by lying on your belly, pulling the strap tightly around your chest, and use your hands to stabilize the band like before. Like a crocodile, lengthen the top of your head out and up, going as far as where the band is. Then lay down, and repeat 5 times. Next we move the band to the 2nd level around your ….