Anti-Gravity Exercises for Spinal Decompression

Introduction

• Focus on interlocking hands, including thumbs, and positioning them at the back of the neck.
• Goal is full spinal decompression through a series of positions.

Position 1: Initial Setup

• Interlock fingers, including thumbs.
• Place hands at the back of the neck.
• Pull the skin up over the head and lock it in place.

Position 2: Look Up and Breathe

• Slowly look up.
• Breathe in together with the group.

Position 3: Chin to Chest

• Move chin to chest.
• Keep elbows tight.
• Breathe in this position.

Position 4: Side Movement

• Look up to the right and exhale down.
• Breathe in, look up to the left, and exhale down.

Position 5: Full Squat

• Slightly bend knees and push butt back towards the wall.
• Stretch head away from the tailbone.
• Breathe in, look up to the right, and exhale down.
• Repeat on the left side.
• Come into a full squat if possible. If not, return to the previous position and breathe with chin tucked.

Breathing and Movement Details

• Interlock hands and bring them to the base of the neck.
• Pull up on the fascia and lock it in place.
• Stand shoulder-width apart, maintain spinal pelvic lock.
• Slow breathing: in through the mouth, out through the nose.
• Breathing cycles include looking up, chin to chest, and side movements.

Squat and Stretch

• Widen feet, bend knees slightly, and push butt back to wall.
• Come to a full squat with chest over feet.
• Continue pulling neck fascia away from tailbone.
• Maintain spinal pelvic lock.
• Breathe and look in different directions (up to the right/left) and exhale down.

Returning to Standing

• Widen feet, chin to chest, elbows in tight.
• If unable to squat, stand upright with chin tucked.
• Final breathing cycle.
• Slowly unwind by lifting the butt first, straighten legs, and uncurl vertebrae to stand up straight.

Conclusion

• End the exercise by looking back up at the sky.
• Walk off to unwind completely.

These exercises aim to facilitate spinal decompression and relaxation through controlled breathing and focused movements.