This week, we are studying the spine. Your spine is capable of moving in 5 different directions: forward (Flexion), backward (extension), to the side (lateral Flexion), twist (rotation) and slightly upwards (axial extension). These are what we might call Functional Movements because we move in this way on an everyday basis:
Flexion - tying our shoelaces
Extension - looking up
Lateral Flexion - putting your arm in a coat sleeve
Rotation - twisting to grab a bag off the back seat of the car
Axial extension - reaching up to a high shelf at the supermarket
When patterns of movement sink into the body's fascia, function tends to be compromised, efficiency declines, and 'effortless' becomes 'challenging'.
Functional movement is relevant to the entire body, but I am laser-focused on the back this week. Here are some common signs that movement patterns and habits have caused problems with the spine:
1. Kyphotic thoracic spine
An excessive rounding of the convex curve in the upper back due to prolonged desk work, bike riding, gaming, studying, etc.
Result: Tension, weakness, restricted range of motion, and instability in the core.
2. Rotated spine
Due to habitual sleeping patterns (on stomach with head turned to one side), or long-term turning in one direction for sport or work (tennis, golf, etc.)
Result: Tension and tightness, weakness, restricted range of motion, and instability in one rotational direction of neck, spine, ribcage and Sacro-Illiac Joint.
3. Lordotic cervical and lumbar spine
An exaggeration in the concave curves of the neck (cervical spine) and lower back (lumbar spine). Due to staring at technological devices (cervical), staring at the road as a cyclist (cervical), looking ahead while swimming (cervical and lumbar), years of wearing high heels (lumbar), or prolonged sitting at a desk (tight psoas increases lumbar lordosis).
Result: Tension, weakness, limited range of motion, and instability in the lower back, SI Joint, diaphragm, lower abdominal region, hips and legs.
A regular asana practice that supports functional movement can help us systematically strengthen and lengthen, mobilise and stabilise, and release and make space allowing us to move freely once again.
Hatha sequence
Chair sequence
So in this week's practice, we are doing just that.
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