Course XIX - Teaching 4: Exercises for Straightening of the Spinal Column

In natural human postures, the spinal column should form a line with very light undulations, but usually in most men convexity more or less marked in their backs can be found on the upper area of the spine (chyphosis). When a person affected by this usual posture notices it, unsuccessfully he tries to straighten the spine because its tissues have lost flexibility; so he assumes a new defective posture by curving the spine inward and forming a concavity on the level of the hips (lordosis).
Next the following exercises shall describe and enable to straighten the upper area of the spinal column but not curving inward the area placed on the level of the hips.
First: Kneeling on the ground with hands forward and leaned on the ground (Crawling position). Now move the support of hands a little forward. Bend the arms, keeping the forearms vertical, so that the shoulders are placed on a lower level than the elbows. Now straighten a little your arms pushing at the same time the trunk backward, keeping it quite low and breathe in. Later push the trunk forward, under the level of the elbows and breathe out. Repeat several times with continuous pendulum movement.
Second: The same position as in the former exercise. Straight arms and muscles, being both vertical (Crawling position). Round your back upward and approach buttocks to heels. Later put kneels apart and lower substantially the trunk with arms bent. In this position, push the trunk forward, with the chest as near the ground as possible. Stand up slowly closing up knees to return to the crawling position. Third: Knelt on the ground, arms stretched upward; incline the trunk forward until your hands lean on the ground. Buttocks must form a line with arms stretched, and hands leaned on the ground. With certain elastic and repeated insistence, now try to approach your chest to the ground as much as possible. Meanwhile, breathe out.