Back Care class 2
Welcome to this Back Care class with Kate Carter. Kate is one of our Senior Dru Yoga Teachers and Teacher Trainer as well as working as a nurse in the NHS. Kate has taught many specific classes for Back Care within the NHS setting.
This class is ideal for people with back and neck problems as it will help strengthen your spine and bring more flexibility. Please do check with your doctor or medical practitioner to see if this guided movement programme will be of benefit for you. Please be aware that this class is not designed for you if you're currently in acute pain.
This class includes:
- EBR1 - Following on from the Rehab class with Ruth, we will be exploring the four main ways that we can move our spine. Forwards, backwards, side ways and twist. When we practice these movements on a regular basis we have the opportunity to prevent back pain and support the muscle balance in our back. We will incorporate more movements that are in this wonderful, foundation sequence.
- Movements to release the lower spine. This includes:
- Hamstring stretches which helps with keeping the pelvis aligned.
- Piriformis Stretch - Learn more about the importance of the piriformis muscle. By stretching this muscle, it will relieve lower back back pain.
- Abdominal Strengthening
- Lying Spinal Twist
- Cat posture - this posture is excellent for increasing the segmental mobility of the spine. It is extremely beneficial to gently stretch the back muscles as well as tone the abdomen and core.
- Extended Child's pose – Lengthen and stretch out the long muscles along your back. Lying single leg stretch – gently stretch out the iliopsoas and iliacus muscles which can often get tight particularly in those who do a lot of driving or work many hours sitting at a desk.
- Weaving Cat - feel a beautiful twist from the base of your spine to the neck. This twist helps with releasing any tension felt between the shoulder blades along the thoracic spine.
- Bridge Posture - this posture helps us to activate and rebalance all the core muscles as well as segmentally mobilising each part of the spine. The increased awareness of this area can help us to bring strength and flexibility to our spine. The bridge also helps activate the parasympathetic nervous system, this helps us to relax.
- Abdominal Breathing - as you breath in feel the rise of the abdomen, and then softening when you breath out. The body relaxes more with each out breath.
- Deep Relaxation - taking time at the end of the class to relax is vital in allowing your body to adjust and settle from the exercise programme. Just a few short minutes to lie comfortably will not only support your physical body, but also create space and calmness for your mind and emotions as well.