Tips On Tips #1, Flexion and Extension

Not to confuse you more, but I've had a few questions about the Tip of the Week. Extension and flexion of the spine.

We need different planes of motion in our bodies. Flexion. Extension. Rotation. Lateral work as well. Need is the operative word if we want a healthy body.

Our bodies are filled with intricate details, wouldn't you say? If you ever take an anatomy or bio mechanics course, you will get a good dose of amazed. With that as a small backdrop, could we possibly think there would NOT be order in how we are to take care of our bodies?

I'll just give a simple example of each of the motions you need to feed your precious body EVERY DAY.

Remember to do any form of movement/exercise, please seek the counsel of a trusted health professional. Know your limitations.

If you are pregnant like my friend, Andrea, for example, you may remember that your hormones are running all over the place. You want to rein them in but you can't. For exercising, remember that your body is more relaxed due to the change in your hormones.

Awareness is the key.

By the way, Andrea's having a baby girl, named Hannah Hope! Congrats!

This is just a suggestion for a beginner or someone who needs to go easy:

Find a time for yourself, IN FRONT OF A MIRROR IF POSSIBLE. Get rid of all the buzz around you. Soft music, if you prefer for relaxation. Use a rolled up towel and place it between your knees if you have a difficult time in keeping them a part. You don't want them to rub. And you want your legs hip distance a part for balance. Begin.


  • Sitting in a chair, feet and legs hip distance apart.
  • Engage your core.
  • Hands/arms Crisscrossed over your chest.
  • Shoulders back and down, no hunching, no ear muffs.
  • With your head on top of your body allow it to flow with your spine as you gently and slowly roll forward (toward your body).
  • Do NOT slump over. And you don't need to try and make your nose hit the floor! This is a gentle movement. Only go as far as you can maintain your core, balance, and stability. You do not need to be going down to your knees with your nose either.
  • Remember to breathe.
  • Keep your head with your spine. Don't let your head take off ahead of you. Once there, stop.
  • Inhale and as you exhale begin to roll back up SLOWLY. Repeat 5 times.


  • Sitting a little forward in a chair, with your feet and legs hip-distance apart.
  • Engage your core.
  • Hands and arms out to your sides, but staying a little below your shoulder height and slightly in front of your shoulders.
  • Now bend your elbows and bring the forearms in slowly, making an L-Shape.
  • Shoulders back and down.
  • Head on top of your body. Keeping your head with your spine. Inhale.
  • Exhale while keeping your our arms stable, begin to lean slowly back ONLY a few inches (away from the body).
  • Do not lose your shoulder placement or core. Inhale.
  • Exhale as you slowly return to your starting position. Repeat 5 times.

    I will go over rotation and lateral work tomorrow. See you then.

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