Release Tension – Access Confidence: The Spine Roll Exercise

Posted on by under Acting Techniques, Inspiration, Linda Predovsky, Living your best life, Mind Body Spirit, Motivation, Personal Growth, Self Care, Self Help, Self improvement, Success, Uncategorized, Wellness

Imagine your spine is like the open road transmitting information easily to your brain.

When the road is free and clear, you feel good; your body operates efficiently.

But when there is bumper-to-bumper traffic and you’re pressed for time, that good feeling can quickly turn into a lot of mental, emotional and even physical discomfort.

All of which = stress.

WHERE DOES STRESS GO? 

A lot of it is absorbed into your spine (who knew?!).

This means – you got it – thinking can be fuzzy, mood not so hot, and overall stamina low.

Thank goodness releasing spinal tension is easy!

For those with NO spinal injuries, this simple acting warm-up exercise will do four things:

  • let go of tension
  • elevate self-confidence
  • upgrade vitality
  • balloon determination

No time like the present!  Let’s get you feeling tip-top ASAP!

HOW TO DO THE SPINE ROLL

  1. Stand against a wall, relax and feel your shoulder blades against the wall. Place your feet about one foot away from the wall, bend knees slightly.
  2. Breathe in through your nose filling your diaphragm with air like a balloon and on the exhale slowly roll your head down toward your chest, vertebra by vertebra, until your chin touches your chest.
  3. Pause here, resting a moment and then inhale through your nose filling your diaphragm with air, and on the exhale, slowly (vertebra by vertebra) continue to roll downward toward your knees allowing your arms to drop to you sides.
  4. You’re tailbone should still be resting against the wall.
  5. When you’ve gotten as far as you can go comfortably, rest for a moment, then inhale through your nose filling your diaphragm, and on the exhale roll back up slowly – vertebra by vertebra.
  6. Pause when you are upright, but your head is still dropped down to your chest.  Rest here.
  7. Inhale through your nose filling your diaphragm with air and slowly roll your head back up to its centered position.  Pause.
  8. One more inhale and exhale.
  9. Repeat 2 more spine rolls.
  10. Perform this exercise one time per day.

In the beginning, it may feel quite tedious to keep your focus on each vertebra. But, imagining that you’re peeling back the layer of an onion little by little will help.

BONUS: Practicing the spine roll daily means you’ll become more flexible AND you’ll be in a better position to maintain your confidence and stay motivated.  Pretty awesome stuff. 🙂

Give it a try!  Have fun!  And above all, remember: you deserve to have a life you love!

Post a comment!  Let me know how The Spine Roll Exercise is working for you!

 

All the best always,

XO, Linda

 

 

 

 

 

Leave a comment