Aralin 1Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsGalugarin ang supine at seated rotation upang bumuo ng segmental spinal mobility at core control. Matututo ng malinaw na layunin, setup, cueing, regressions, progressions, at shoulder-friendly na adaptations para sa magkakaibang pangangailangan ng kliyente.
Movement goals at functional benefitsNeutral setup at ligtas na spinal rangeBreath patterns upang suportahan ang rotationCues para sa axial elongation at controlShoulder mobility at prop adaptationsAralin 2Side-lying series (clams, leg lifts) para sa lateral stability: goals, cues, regressions, progressionsGumamit ng side-lying clams at leg lifts upang sanayin ang lateral hip strength at pelvic stability. Tinutukan ng seksyong ito ang pagkakapantay-pantay, cueing, regressions, at progressions upang suportahan ang gait, balance, at low back resilience.
Side-lying alignment at support setupClamshell technique at cue prioritiesSide leg lifts at hip hiking controlRegressions para sa mahinang o matigid na balakangProgressions na may resistance bandsAralin 3Controlled Roll Down at alignment drills upang ihanda ang cool downTuruan ang controlled roll downs at alignment drills na naghahanda ng katawan at nervous system para sa cool down. Ang diin ay sa segmental control, paghinga, posture awareness, at smooth transitions sa mas mababang intensity na gawain.
Wall-assisted roll down techniqueSegmental flexion at spinal mappingBreath timing sa bawat spinal segmentPostural alignment checks sa standingPaglipat sa mat-based cool downAralin 4Chest Lift / Basic Crunch: goals, cues, regressions, progressions, adaptations para sa low back painPagbutihin ang Chest Lift at basic crunch variations upang palakasin ang anterior core nang hindi strain sa leeg o likod. Matututo ng layunin, setup, cueing, regressions, progressions, at tiyak na adaptations para sa low back sensitivity.
Head, neck, at ribcage alignmentCues upang iwasan ang hip flexor dominanceRegressions na may head support o propsProgressions na may arm reach o loadLow back friendly range adjustmentsAralin 5Pelvic Curl / Bridge: goals, cues, regressions, progressions, adaptations para sa low back painPagbutihin ang Pelvic Curl at Bridge upang bumuo ng segmental articulation at posterior chain strength. Matututo ng malinaw na layunin, cueing, regressions, progressions, at targeted adaptations para sa mga kliyente na may low back discomfort o takot.
Articulated versus neutral bridge goalsFoot placement at hamstring balanceCues para sa segmental spinal movementRegressions para sa limitadong mobilityProgressions na may props o single legAralin 6Swan Prep / Prone extension alternatives: goals, cues, regressions, progressions, shoulder mobility adaptationsGalugarin ang Swan Prep at prone extension alternatives upang bumuo ng lakas sa likod at buksan ang harap ng katawan. Matututo ng layunin, cueing, regressions, progressions, at shoulder mobility adaptations para sa ligtas na spinal extension.
Prone setup at neutral shoulder positionCues para sa length bago spinal extensionLow-load extension at micro-liftsRegressions para sa matigid o masakit na likodProgressions sa full Swan variationsAralin 7Rolling Like a Ball / Mahinang spinal mobility: goals, cues, regressions, progressions, low back adaptationsIpakilala ang Rolling Like a Ball at mahinang spinal mobility drills upang itaguyod ang segmental flexion, balance, at body awareness. Matututo ng ligtas na setup, cueing, regressions, progressions, at low back sensitive options.
Contraindications at safety screeningRounded shape setup at core engagementCues para sa controlled rocking at balanceNon-rolling flexion alternativesProgressions para sa rhythm at challengeAralin 8Single Leg Stretch / Modified Circles: goals, cues, regressions, progressions, adaptations para sa low back painBumuo ng tumpak na kontrol na may Single Leg Stretch at modified circles. Tumutok sa trunk stability, hip mobility, at smooth coordination, habang natututo ng regressions, progressions, at low back friendly adaptations para sa kaligtasan.
Core engagement at spinal imprint optionsLeg reach angles at strain managementCues para sa smooth, continuous rhythmRegressions gamit ang head support o propsProgressions na may load at rangeAralin 9Shoulder Bridge o Single Leg Bridge progressions: goals, cues, regressions, progressions, low back at shoulder considerationsBumuo ng Shoulder Bridge at single leg bridge progressions upang hamunin ang posterior chain strength at stability. Tackle ang layunin, cueing, regressions, at considerations para sa low back at shoulder comfort.
Scapular placement at arm supportCues para sa hip lift at pelvic stabilityRegressions para sa limitadong lakasSingle leg at marching variationsPag-monitor ng low back at shoulder loadAralin 10Toe Taps / Dead Bug variation: goals, cues, regressions, progressions, adaptations para sa low back painGumamit ng Toe Taps at Dead Bug variations upang turuan ang lumbopelvic stability na may gumagalaw na mga binti. Pagbutihin ang layunin, alignment, cueing, regressions, progressions, at tiyak na adaptations para sa mga kliyente na may low back pain.
Goals para sa lumbopelvic stability trainingTabletop alignment at ribcage controlCues para sa controlled leg loweringRegressions para sa pain o deconditioningProgressions at tempo variationsAralin 11Leg Circles / Supine hip mobility: goals, cues, regressions, progressions, low back adaptationsGumamit ng Leg Circles upang sanayin ang hip mobility habang pinapanatili ang trunk stability. Matututo ng layunin, setup, cueing, regressions, progressions, at low back adaptations, kabilang ang range at angle modifications para sa kaligtasan.
Starting position at leg alignmentCues para sa stable pelvis at ribsSmall-range circles para sa beginnersLarger range at tempo progressionsLow back friendly angle adjustmentsAralin 12Foundational breathing at centering drills upang simulan ang main sequenceMatuto ng simpleng breathing at centering drills na nag-oorganisa ng ribcage, pelvis, at spine bago ang main sequence. Ang diin ay sa diaphragmatic breath, deep core activation, at grounding upang ihanda ang mga kliyente nang ligtas.
Supine diaphragmatic breathing practiceLateral ribcage expansion awarenessPelvic floor at deep core activationBody scan at grounding techniquesPaglipat mula sa paghinga patungo sa galaw
