Lesson 1Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsDelve into lying and sitting twists for spine flexibility and core steadiness. Grasp clear aims, setup, cues, simpler steps, advances, and shoulder-safe tweaks for varied clients.
Movement goals and functional benefitsNeutral setup and safe spinal rangeBreath patterns to support rotationCues for axial elongation and controlShoulder mobility and prop adaptationsLesson 2Side-lying series (clams, leg lifts) for lateral stability: goals, cues, regressions, progressionsEmploy side-lying clams and leg raises to build side hip power and pelvis firmness. Covers alignment, cues, simpler forms, and advances to aid walking, balance, and back strength.
Side-lying alignment and support setupClamshell technique and cue prioritiesSide leg lifts and hip hiking controlRegressions for weak or tight hipsProgressions with resistance bandsLesson 3Controlled Roll Down and alignment drills to prepare for cool downGuide controlled roll downs and alignment practices that ready body and mind for winding down. Focus on piece-by-piece control, breath, posture sense, and easy shifts to lighter work.
Wall-assisted roll down techniqueSegmental flexion and spinal mappingBreath timing with each spinal segmentPostural alignment checks in standingTransitioning to mat-based cool downLesson 4Chest Lift / Basic Crunch: goals, cues, regressions, progressions, adaptations for low back painHone Chest Lift and simple crunch forms to firm front core sans neck or back strain. Grasp aims, setup, cues, simpler steps, advances, and back-pain tweaks.
Head, neck, and ribcage alignmentCues to avoid hip flexor dominanceRegressions with head support or propsProgressions with arm reach or loadLow back friendly range adjustmentsLesson 5Pelvic Curl / Bridge: goals, cues, regressions, progressions, adaptations for low back painHone Pelvic Curl and Bridge for spine flow and back-body power. Grasp aims, cues, simpler forms, advances, and tweaks for those with back unease or worry.
Articulated versus neutral bridge goalsFoot placement and hamstring balanceCues for segmental spinal movementRegressions for limited mobilityProgressions with props or single legLesson 6Swan Prep / Prone extension alternatives: goals, cues, regressions, progressions, shoulder mobility adaptationsExplore Swan Prep and face-down back stretches to strengthen back and ease front body. Grasp aims, cues, simpler steps, advances, and shoulder tweaks for safe spine lengthening.
Prone setup and neutral shoulder positionCues for length before spinal extensionLow-load extension and micro-liftsRegressions for stiff or painful backsProgressions to full Swan variationsLesson 7Rolling Like a Ball / Gentle spinal mobility: goals, cues, regressions, progressions, low back adaptationsIntroduce Rolling Like a Ball and soft spine flows for bendy flexion, balance, and body sense. Grasp safe setup, cues, simpler forms, advances, and back-friendly choices.
Contraindications and safety screeningRounded shape setup and core engagementCues for controlled rocking and balanceNon-rolling flexion alternativesProgressions for rhythm and challengeLesson 8Single Leg Stretch / Modified Circles: goals, cues, regressions, progressions, adaptations for low back painBuild fine control with Single Leg Stretch and adjusted circles. Stress trunk firmness, hip ease, smooth teamwork, with simpler steps, advances, and back-safe tweaks.
Core engagement and spinal imprint optionsLeg reach angles and strain managementCues for smooth, continuous rhythmRegressions using head support or propsProgressions with load and rangeLesson 9Shoulder Bridge or Single Leg Bridge progressions: goals, cues, regressions, progressions, low back and shoulder considerationsBuild Shoulder Bridge and one-leg bridge advances for back-body power and hold. Cover aims, cues, simpler forms, and notes for back and shoulder ease.
Scapular placement and arm supportCues for hip lift and pelvic stabilityRegressions for limited strengthSingle leg and marching variationsMonitoring low back and shoulder loadLesson 10Toe Taps / Dead Bug variation: goals, cues, regressions, progressions, adaptations for low back painUse Toe Taps and Dead Bug forms to teach lower back-pelvis steadiness with leg motion. Hone aims, alignment, cues, simpler steps, advances, and back-pain tweaks.
Goals for lumbopelvic stability trainingTabletop alignment and ribcage controlCues for controlled leg loweringRegressions for pain or deconditioningProgressions and tempo variationsLesson 11Leg Circles / Supine hip mobility: goals, cues, regressions, progressions, low back adaptationsEmploy Leg Circles for hip ease while holding trunk firm. Grasp aims, setup, cues, simpler forms, advances, and back tweaks like range and angle changes.
Starting position and leg alignmentCues for stable pelvis and ribsSmall-range circles for beginnersLarger range and tempo progressionsLow back friendly angle adjustmentsLesson 12Foundational breathing and centering drills to begin the main sequenceLearn basic breath and centre exercises to align ribs, pelvis, spine before main flow. Stress belly breath, deep core wake-up, and grounding for safe client prep.
Supine diaphragmatic breathing practiceLateral ribcage expansion awarenessPelvic floor and deep core activationBody scan and grounding techniquesTransitioning from breath to movement
