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See our FAQsYou 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 - $300To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.
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 - $300Mistakes include holding your breath, which can be harmful to your blood pressure and the pressure inside your spinal discs, holding tension in your neck, allowing your belly to pooch and going too quickly when you release the contractions.
Watch this first then lie down and perform while listening to the audio.
This is Not a Sit Up
Position: Lie on your back with your knees bent, feet flat on the floor with knees and feet hip width distance apart. Interlace your fingers and put your hands behind your head. Let your elbows fall out to the sides.
Movement: Inhale into your lower belly then exhale and flatten your back down into the floor. Pull your elbows towards your face, reach elbows to ceiling then bring your elbows together. Inhale then exhale and curl up toward your knees, reaching your elbows towards your knees. Make sure your belly is flat. Keeping your elbows together, release your abdominal muscles as slowly as you can, lowering your head and shoulders to the floor. Once your head reaches the floor, keep your elbows reaching upward and press your elbows together to feel the contraction of your pectoral (chest) muscles. Very slowly allow your shoulders to fall back down to their starting position. Keep your face parallel to the ceiling. Finally ,release your chest muscles, lowering your elbows to the floor as slowly and smoothly as you can. Repeat 1-5x
NOTES
Try counting to 8 as you release your head down to the floor, and to 30 or more as you release your elbows back to the floor.
Breathe as often as you need to; please do not hold your breath.
To apply the concept of this exercise in daily living, think about how you get out of bed. The best way to protect your spine, is not to curl up at all. Try rolling out of bed by following these 2 steps: the “Logroll” followed by the “Teeter Totter”. If you are getting out of bed on your L side, flatten that leg to get it out of the way. Press your R foot into the bed to initiate the logroll, where your shoulders and hips move as one unit. Once you are completely rolled on to your side, bring your knees up towards your chest and as your feet move off the edge, your top hand and bottom elbow press down into the bed. This is the teeter totter. Doing it this way, gravity is your friend.
If you get out of bed by curling up, do so on an exhale and pull your belly inwards so you use your deep, protective abs.
Even if you don’t have neck or back pain, this is a good way to get out of bed. This will help preserve your spine because you aren’t fighting gravity. The curling up method potentially overuses your hip flexors, which naturally get tight from too much sitting.
