AMN Warm Up Maintain relaxed nose breathing throughout the movement series Movement 1 : Longitudinal Kneeling Rocks repetitions - 20 This Movement stimulates the Otolith Organs and Vestibular Ocular Reflex which facilitates extensors and the pelvic floor musculature Assume a 'Gorilla back' position. Make sure that your arms are straight, the head, neck and thoracic spine should be pressed up and away from the floor. Aim for a feeling of relaxed lordosis in the lower back. Fixate the eyes on something centrally in your vision. It is helpful to find something specific like a mark or spot on the mat rather than gazing generally at the area. Maintain a steady gaze on the target whilst you rock backwards and forwards Movement 2 : Barrel Rolls Repetitions - 6-10 depending on how the client tolerates spinning This movement stimulates the horizontal canals of the vestibular system as well as the abdominal wall Assume a supine, flat extension position. Tuck the pelvis towards the ribs, legs just off the floor, toes pointed, position the arms over the chest with the hands pointing upwards with closed fists to protect the torso Maintain a tight shape Initiate roll from the core Decelerate on the opposite shoulder to the direction of travel. For example Rolling left requires you to decelerate on the right shoulder Copyright AMN Academy Limited - 2014 1
Movement 3 : Spiral Stretch Repetitions - 6 Mobilises the spiral line. Takes the spine through transverse motion while taking the hips and shoulders through extension Assume a supine flat extension position Place straight arm by your ear in the direction of travel. Right arm by right ear to roll rightward, left for left Initiate the roll by reaching the opposite arm across the body Roll onto the front of the body Place the arms into a 'T' position flat on the ground Bend the knee of the same side leg as the direction of travel and extend the hip up and over Allow the spine to follow the motion, extending and rotating, turning the head to face the ceiling. Don't drop the head to the floor Keep both arms down and try to find the floor with the foot of the extending hip You should get a stretch through the thoracic spine, anterior hip and also the pec Movement 4 : Spine Waves Repetitions - 5 Mobilises the front line. Takes the spine through extension in the saggital plane Sit back on the heels allowing the spine and pelvis to flex, gently stretch the arms forward and lightly push the armpit towards the floor Place the forearms on the ground, begin to travel forward keeping the chest as low to the ground as possible Look to the ceiling and arch the spine only as far as is comfortable Aim to keep the pelvis close to the ground Roll the spine back down towards the ground Allow the butt to rise up, place the forearms back on to the ground Push through the hands until you return to sitting on heels with spine and pelvis in flexion Copyright AMN Academy Limited - 2014 2
Movement 5 : Frog Stretch Reaches Reps - 5 each side Mobilises the Adductors and Thoracic Spine Assume a wide kneeling stance, place the feet outwards if possible so that they are parallel to each other Place the hands on the ground directly under the face Whilst maintaining a relaxed lordosis, allow the stance arm to bend and reach one arm under the other. Aim to have the reaching arm on the mat Turn the head to the same direction Press through the stance arm to return to the start position. Finish by placing the elbow on the floor and gently rock backwards to accentuate the adductors for 10 reps. Movement 6 : Glute rolls Reps - 10-20 Mobilises Internal and External Hip Rotation Sit up tall directly on your sit bones with the legs wide and knees bent Initiate the movement form the legs, not the torso Drop both knees in one direction to the mat maintaining the width and tall sitting posture Pull the lead leg slightly across the body Gently reach the torso out over the lead leg to feel a stretch in the glutes Return the torso to neutral and slowly roll the legs back to the tall sitting position before continuing to the other side Aim to do this drill without the support of the hands, build up to this if necessary, you will gain strength with practice Copyright AMN Academy Limited - 2014 3
Movement 7 : Dish position Hold for 10-20 seconds Strength challenge for the core musculature/handstand prep This is a supine flat extension position with legs floating just above the ground. The only point of contact is the lumbar spine If you are unable to assume this position, shorten the lever by raising the legs and torso higher off the floor. Feel free to flex the spine and hips as much as necessary to position the lumbar spine as the only point of contact Pull the pelvis towards the ribs and draw the abdominal wall inwards. Cue your client s to draw their belly button towards their spine throughout the entire movement. They may need reminding quite frequently at first. Draw the ribs down to meet the pelvis Reach the arms towards the hips Point the toes & float the legs just above the floor Movement 8 : Hollow body rocks Reps - 5-20 Dynamic strength challenge for the core musculature Raise the hips around 12" higher than the dish position Maintain the abdominal draw in Place arms over head and further flex the spine Maintain this shape and initiate a rocking motion from the hips You should see-saw smoothly on the ground without thumping into the floor Copyright AMN Academy Limited - 2014 4
Movement 9 : Candlestick to pike stretch Reps - 5-10 Stimulates the Vestibular Otolith organs and mobilises the anterior and posterior fascial lines From the hollow body rock, roll back to the mat Place the arms and head DOWN onto the mat As the legs rise up, point the feet to the ceiling, this is somewhat like areverse crunch but you can utilise the momentum from your roll to lift the hips up Do not allow the feet to move over your head Roll smoothly back down onto the mat, via the momentum sit the torso up Reach the torso up and over the hips, folding into a pike stretch Dorsiflex you to emphasise stretch through the calfs Use the momentum to enhance the stretch Plantar Flex the feet to emphasise stretch through the hamstrings Copyright AMN Academy Limited - 2014 5