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This homework is designed to re-pattern the spine. It will help to re-position the vertebrae in the correct alignment. This is a great exercise to do in the shower. The hot water will help warm the tissue surrounding the spine and may make it easier. It is

also good to do when you are having any kind of spine stiffness or aches.

How Often:

This exercise should be done at least 3 times per week.

Directions: Basic

Stand in your line with your knees slightly bent - start by rolling your chin to you chest and continue to roll (imagine clicking over one vertebrae at a time)

as far down as your body allow you to go without pain - make sure your arms are hanging softly as you go (rag doll) then slowly while breathing soft and calm come back up from the bottom of the spine clicking one vertebrae at a time back up till you stand back in your line.

Repeat for at least 5 reps, more if you are able


If you are unstable on your feet or get dizzy do this in a seated position focusing on your spine and not keeping the legs in line

Repeat for at least 5 reps, more if you are able


As long as you have no injuries and decent flexibility you will start in a crouched position with the backs of your hands on the floor, palms up, toward the ceiling.

Next, slowly raise the pelvis imagining a hook lifting your pelvis straight up. Make sure your head is hanging down the entire time.

Next, you will slowly begin to raise your spine by stacking each vertebrae, one at a time, one on top of the next. Make sure the entire time your head and arms are hanging completely relaxed.

Once at the top you will reverse the entire process, unstack each vertebrae as slowly as you came up until you are all the way back down to a crouched position again.

Reset and begin again.

Repeat for at least 5 reps, more if you are able.

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