Скачать или смотреть Week 2, Day 3: Double Extension

The double extension: This is where the money is made!

Note: Don’t force yourself into pain on this one. Adhere to the range of motion you have right now and just fight for a little bit more.

Step 1: Standing tall with your weight on your heels, lift your tailbone up and back, putting your lower back into extension.

Step 2: While keeping that lower back extended, lift your sternum up toward your chin as much as you can, thus putting your middle back into extension, as well. Relax and repeat. Over and over and over.

Step 3: Now try the same thing on all fours, once again focusing on lifting both the tailbone and sternum up as much as you can putting you into that double spinal extension. From there, relax and go into double flexion as much as you can. Back and forth. 

Tip: If you’re doing this right, you should feel your erectors when you’re extending, and your abs and glutes when you’re flexing. And being able to do both well is going to help you find your neutral, aligned position, where you can live pain-free.