In this video exercise based physiotherapist Simon Borg-Olivier demonstrates 'Synergy Spinal Movements Sequence' eight (8) simple spinal movements in three (3) main forms. Breath cues are included for experienced practitioners only.

{NB Beginners and anyone with musculoskeletal problems and/or medical conditions please practice only Version 3 from 2 min 55 sec to 4 min 6 sec, and please use only natural breathing rather than following any breath cues}

The eight (8) main spinal movements (SM) are:
SM1 = Shortened (compressed) spine/trunk
SM2 = Lengthened (tractioned)spine/trunk
SM3 = Forward bending spine/trunk (best for most normal adults is 3+1)
SM4 = Backward bending spine (4+2)
SM5 = Side-bending to Right (lengthening Left side spine/trunk) (best for most normal adults is 5+2)
SM6 = Side-bending to Left (lengthening Right side spine/trunk) (best for most normal adults is 6+2)
SM7 = Twisting to Right side spine/trunk (best for most normal adults is to first do 7+3+2 then do 7+4+2)
SM8 = Twisting to Left side spine/trunk (best for most normal adults is to first do 8+3+2 then do 8+4+2)

The practical order of the spinal movements and their fluid transitions is as follows:
Part 1: Shortening/Lengthening and Forward Bending/Backward Bending:
SM1, SM2, SM3, SM4, SM3, SM2, SM3,
Part 2: Side-bending and Transitions:
SM5, SM2, SM1, SM6, SM2, SM3, 
Part 3: Twisting and Transitions:
SM7, SM3, SM4, SM3, SM8, SM3, SM4, SM3, SM2, SM1

The three versions shown here are shown from the most complex to the most simple:
Version 1: Floor-Based Spinal Movements (Complex level)
Version 2: Deep Squatting-Based Spinal Movements (Intermediate level)
Version 3: Simple Standing Spinal Movements (Simple level)

Each of the three versions also shows the breaths that will take place if the spinal movements are done in the way intended.

This practice is most effective when the you breathe as little as possible without force. This is best done by most people if you simple breathe naturally, and if you move actively and fluidly from your core.

For most people the third version of the practice beginning at 2min 55sec is the safest and most effective practice to attempt, and it is best to simply allow your breath to be natural and perhaps use the breath cues to as a suggestion to expand either the front or the back of the trunk when the inhale cue is given, and to contract either the back or the front when the exhale cue is given.

For more advanced practitioners, allow the anal mouth to gently expand and remain expanded on inhale and then relaxed on exhale, then draw the lower abdomen slightly inwards (without hardening the upper abdomen) on exhale, which should activate the perineum (this is assisted if you bring weight to the front of the foot).

**** Breath control (advanced practitioners only):
*** Simple Trunk Breathing:
* Inhale up the back then inhale down the front
* Exhale up the back then exhale down the front

*** Complex trunk breathing:
5 part inhale then 5 part exhale.

** Inhalation (5 part): Breathe in ...:
(1) from the core to pelvic floor, then
(2) from the core to the lower back (especially at L5-S1 for most modern adults), then
(3) from the core to the upper back, then
(4) from the core to the chest, then
(5) from the core to abdomen.

** Exhalation (5 part): Breathe out ...:
(1) from the core to the lower abdomen, then
(2) from the core to the lower back (but not usually at L5-S1 for most modern adults), then
(3) from the core to the upper back, then
(4) from the core to the chest, then
(5) from the core to upper abdomen.

NB: This breath-control practice needs good preparation of the body especially in the lower back and the knees. It also needs good preparation of movement; and needs good preparation and understanding of breath-control with minimal breathing. This breath control practice is not effective for most beginners to practice.

For more information and for live and online training or how to do effective posture, movement and breathing for healthy, fitness and longevity please go to www.yogasynergy.com and www.simonborgolivier.com

{Correction: at the 2 min 51 sec screen should read Exhale not Inhale}

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