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  • T-Tapp Twist Spinal Sequence - Back Pain Relief
    teresatapp



    T-Tapp Twist Spinal Sequence

    "Twist, Reach 'n Roll - Spinal Sequence" for Strength, Flexibility & Alignment looks a lot easier than it is - be extra careful to follow form to the finest detail. This type of movement is considered to be comprehensive and compounded since it involves several muscles as well as anatomical isolation of the lower body from the upper body.

    Starting Position: Feet should be 12"-14" apart (under hips)...
    05-18-2016, 09:41 PM
  • Push/Pull Spinal Stretch - Back Pain Relief
    teresatapp



    Push/Pull Spinal Stretch

    Position 3) Hold right knee with both hands, tuck chin and inhale deep (through nostrils). As you inhale, "push" knees while you "pull" with your hands. Hold for 4 counts, then exhale as you roll spine down until head rests on floor. Form check: keep arms straight as you "push/pull.

    Repeat for a total of 2 sets with right knee and 2 sets with left knee. Finish with three Rock 'N Rolls.
    ...
    05-18-2016, 09:34 PM
  • Reach, Half-Pull Combo - Back Pain Relief
    teresatapp



    Reach, Half-Pull Combo

    Position 2) Fanny remains in tucked position, elbows should be same height as shoulders, and the hands straight above the elbows at 90 degree angle. Form Check: hands and elbows should be as close to the floor as possible with chest out and shoulders pushing back. The vertebrae between shoulder blades as well as lower spine should be pushing flat into the floor; tighten arm muscles to set position. Do not relax arms on the floor.
    ...
    05-18-2016, 09:32 PM
  • Tuck, Reach & Pull - Back Pain Relief
    teresatapp



    Tuck, Reach & Pull

    Position 1a) Tuck fanny to flatten lower spine keeping toes forward. Inhale deep (through nostrils) as you reach upward as far as you can hold for 4 counts. Form check: have fist with back of hands facing floor as arms fully extend until elbows are straight. Really reach to elongate spine and receive a vertical "separation" stretch of the vertebrae.

    Position 1b) Keep shoulders back with fanny tucked as you exhale...
    05-18-2016, 09:27 PM
  • Rock 'N Roll - Back Pain Relief
    teresatapp



    Rock 'N Roll

    Tuck chin inward to chest area, curl the spine and gently rock/roll as shown in these photos.

    Form check: use your knees and thigh muscles to "push" against your hands to initiate the "curl". Continue 4 to 8 times, you should feel the spine muscles begin to relax and get warm as circulation increases. For those who are a little more advanced, try to pause as you roll up without touching feet to the floor and extend...
    05-18-2016, 09:24 PM
  • Shoulder Rolls
    teresatapp


    Follow these innovative tips for better posture and health.
    By Teresa Tapp


    Ever notice how shoulders seem to "slope" as we age? Notice how "back fat" seems to appear after age 30? And women, have you noticed how that pesky area between our chest and armpit seems to "pudge" after age 25? Well, I'm here to inform you that you can easily reverse or prevent these areas of concern just by focusing on shoulder alignment.

    When
    ...
    05-18-2016, 09:12 PM
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