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You can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300
Watch first then lie down and perform while listening to the audio.
Paraspinal Release Goal: Release your Back muscles
Position: Lie on your belly on a firm surface, melt into the surface. Breathe into your lower belly, feel your abdomen press into the floor as you inhale. You are inflating your “safety airbag” as you breathe with your diaphragm. Relax for a minute or more. Place your neck wherever you want. Then press both hands into the floor to turn your head face down. Rest your forehead on the back of your hands.
Movement: Inhale and lift your head, as if looking at the wall in front of you. This does not need to be a high lift. As you exhale, bring your head back down as gently as possible. Relax completely, becoming one with the floor. You can turn your head to the side, if you’d like.
Now shift your focus to your buttock muscles. As you inhale, squeeze your glutes together to rotate your pelvis backwards. Imagine reaching your tailbone downwards towards your heels. Exhale and release the contraction as slowly as possible. Rest wherever you are comfortable.
Next, combine these two actions in this specific order:
1. Inhale 2. Lift 3. Squeeze.
Feel the support of the floor under your abdomen as you inhale then lift then squeeze. Release as smoothly and as gracefully as you can as you exhale. Rest and repeat.
Variation:
Create the posterior pelvic tilt one side a time by contracting one glute at a time.
Can they contract with equal ease? Can they both release smoothly and slowly?
The best way to apply the information from the paraspinal release is to think about how you Squat.
This applies to simple daily things like reaching to the bottom rack of your dishwasher, picking up something off the floor as well as activities in the gym.
You always want to use the biggest joints and the biggest muscles to get the job done. In this case, it’s the hamstrings and glutes that are working, not the low back.
Try this:
Place your elbows on your thighs, feel grounded in your heels, when you go to come back up , use your butt to lift you up. You can repeat this if you’d like: think about moving your chest towards your thighs, weight in the heels, focus on back side to lift you up.
When you can feel your thumbs dive into the crease of your pants, where the leg meets the pelvis, you know you are doing it correctly.
Whether you are bending over to wash your face or lifting something from the ground make sure you focus your attention on your sitting bones. That's where your glutes and your hamstrings intersect. That’s your power source!
