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elements 1: Muscle control for the spine

Learn to feel and control the elements of your spine, hip bones and ribcage. 

  • improve posture 
  • gain better breath control
  • fine tune muscle control for a balance between effort, stability and sensitivity

Included video files:

Spine lengthening:

  • 0 0 0a Spine lengthening 1 intro.mp4
  • 0 0 0a Spine lengthening 2 neck.mp4
  • 0 0 0a Spine lengthening 3 thoracic spine.mp4
  • 0 0 0a Spine lengthening 4 lumbar spine and sacrum.mp4
  • 0 0 0a Spine lengthening 5 top down.mp4
  • 0 0 0a Spine lengthening 6 bottom up.mp4
  • 0 0 0a Spine lengthening 7 lengthening notes and why lengthen.mp4
  • 0 0 0a Spine Lengthening 8 Single Side.mp4

Basic posture practice through ribcage and waist awareness

  • 0 0 0b better posture 01 sternum lift and lower.mp4
  • 0 0 0b better posture 01a sternum movements and breathing.mp4
  • 0 0 0b better posture 02 sternum lift and lower notes.mp4
  • 0 0 0b better posture 03 open your chest.mp4
  • 0 0 0b better posture 03a open the back of your ribcage.mp4
  • 0 0 0b better posture 04 waist alternate lengthen belly and lower back.mp4
  • 0 0 0b better posture 05 inclined spine with knees bent.mp4
  • 0 0 0b better posture 06 inclined spine with knees straight.mp4
  • 0 0 0b better posture 07 drop chest exhaling.mp4
  • 0 0 0b better posture 08 belly retraction exhaling.mp4
  • 0 0 0b better posture 09 belly expansion inhaling.mp4
  • 0 0 0b better posture 10 lower belly contraction upper belly expansion.mp4
  • 0 0 0b better posture 11 sequence lower belly upper belly retractions.mp4
  • 0 0 0b better posture 12 lower belly retraction with upper belly and chest expansion.mp4
  • 0 0 0b better posture 13 letting go of rigidity.mp4

Learning hip bone references

  • 0 0 1a 0 Pelvic Back Tilting sacrum.mp4
  • 0 0 1a 1 Pelvic Front Tilting sacrum.mp4
  • 0 0 1a 2 Thoracic (and lumbar) Back Bending.mp4
  • 0 0 1a 3 iliocostalis.mp4
  • 0 0 1b 0 Hip Bone References, Pubic Bone.mp4
  • 0 0 1b 1 Hip Bone References, ASICs.mp4
  • 0 0 1b 2 Hip Bone References, Sitting Bones.mp4
  • 0 0 1b 3 Hip Bone References, PSIC.mp4

Practicing spinal awareness while sitting in a chair

  • 0 0 1c 0a 0 chair pubic bone verticals.mp4
  • 0 0 1c 0a 1 chair pubic bone forward bend 1.mp4
  • 0 0 1c 0a 2 chair pubic bone forward bend 2 neck.mp4
  • 0 0 1c 0a 3 chair sitting bones 1.mp4
  • 0 0 1c 0a 4 chair sitting bones 2.mp4
  • 0 0 1c 0a 5 chair sitting bones 3.mp4
  • 0 0 1c 0a 6 chair why use a chair.mp4
  • 0 0 1c 0b 1 chair sternum 1.mp4
  • 0 0 1c 0b 2 chair front ribs slow and smooth 1.mp4
  • 0 0 1c 0b 3 chair front ribs down .mp4
  • 0 0 1c 0d 0 chair sitting bones and lumbar spinal erectors.mp4
  • 0 0 1c 0d 1 chair sitting bones and chest 1.mp4
  • 0 0 1c 0d 2 chair sitting bones and chest 2.mp4
  • 0 0 1c 0d 3 chair sitting bones and chest 3.mp4
  • 0 0 1c 0d 4 chair sitting bones and chest down.mp4
  • 0 0 1c 0d 5 chair forward bend variation.mp4

Basic chest awareness and control

  • 0 0 1d 0 Chest Lift.mp4
  • 0 0 1d 1a Chest Lift adjusting.mp4
  • 0 0 1d 1b Chest Lift adjustment notes.mp4
  • 0 0 1d 2 Chest Contractions.mp4
  • 0 0 1d 2a Chest Contractions head positioning.mp4
  • 0 0 1d 3 Sequenced Chest Lifting and Contracting.mp4
  • 0 0 1d 3a Holding.mp4

Deepening ribcage awareness and control

  • 0 0 1e 0a side bending the ribcage and lumbar spine.mp4
  • 0 0 1e 0b side bending the ribcage and lumbar spine.mp4
  • 0 0 1e 0c side bending the ribcage and lumbar spine.mp4
  • 0 0 1e 0d side bending the ribcage and lumbar spine.mp4
  • 0 0 1e 1 Side Rib Lift and Contract.mp4
  • 0 0 1e 2 side rib lift and contract.mp4
  • 0 0 1f 1 Rib Front Quarters Isolated.mp4
  • 0 0 1f 1a Rib Front Quarters Isolated Retractions.mp4
  • 0 0 1f 2 Rib Front Quarters Together.mp4
  • 0 0 1f 2a Rib Front Quarters Together Retracted.mp4
  • 0 0 1f 3 Rib Back Quarters Isolated.mp4
  • 0 0 1f 3a Rib Back Quarters Isolated Retractions.mp4
  • 0 0 1f 4 Rib Back Quarters Together.mp4
  • 0 0 1f 4a Rib Back Quarters Together Retracted.mp4

Spinal Twisting

  • 0 0 1g twist 0 basic sternum.mp4
  • 0 0 1g twist 1 sternum detailed.mp4
  • 0 0 1g twist 2 sternum detailed plus pubic bone.mp4
  • 0 0 1g twist 3 holding and deepening.mp4
  • 0 0 1g twist 3a adding the neck.mp4
  • 0 0 1g twist 4 seated sternum.mp4
  • 0 0 1g twist 5 seated sternum detailed plus pubic bone.mp4

Rib isolations (separating rib movements from spinal movements)

  • 0 0 1h 0 Rib Isolations.mp4
  • 0 0 1h 1 Rib Isolations, Front.mp4
  • 0 0 1h 2 Rib Isolations, Single Side.mp4
  • 0 0 1h 3 Rib Isolations, Both Sides.mp4
  • 0 0 1h 4 Rib Isolations, Back Ribs.mp4
  • 0 0 1i 0 Low Back Ribs.mp4
  • 0 0 1i 1 Low Back Ribs Chest Down.mp4
  • 0 0 1i 2 Low Back Ribs via TA.mp4
  • 0 0 1i 3 Low Back Ribs at Sides of Ribcage.mp4
  • 0 0 1i 4 Low Back Ribs Without Prior Rib Lift.mp4

Improving abdominal awareness and control

  • 0 0 2a 0 Basic Belly Retractions TA.mp4
  • 0 0 2a 1 Belly Expansions.mp4
  • 0 0 2b 0 3-Part Belly Breathing.mp4
  • 0 0 2b 0a 3-Part Belly Breathing note.mp4
  • 0 0 2b 1 3-Part Belly Retraction.mp4
  • 0 0 2b 2 3-Part Belly Retraction Release.mp4
  • 0 0 2c a the three parts of the belly.mp4
  • 0 0 2c b1 lower belly retraction 1.mp4
  • 0 0 2c b2 lower belly retraction 2.mp4
  • 0 0 2c b3 the inguinal ligaments and the ribcage.mp4
  • 0 0 2c b4 a note on the two methods of lower belly retraction.mp4
  • 0 0 2c c1 retracting the upper belly.mp4
  • 0 0 2c c2 retracting upper and lower bands of the belly.mp4
  • 0 0 2c d1 middle band of the belly.mp4
  • 0 0 2c d2 adjusting.mp4
  • 0 0 2c d3 noticing how the middle band affects you lower back.mp4
  • 0 0 2c e how all three bands affect the elements of the lower back.mp4
  • 0 0 2c f 1 sequenced belly activation from the bottom.mp4
  • 0 0 2c f 2 sequenced belly activation from the top.mp4
  • 0 0 2c f 3 note on learning the TA.mp4
  • 0 0 2c f 4 sequenced belly relaxation from the top .mp4
  • 0 0 2c g suggestions for further practice.mp4

Spinal Side bending

  • 0 0 3 1a 1 side bend open side ribcage.mp4
  • 0 0 3 1a 2 side bend open side ribcage and waist.mp4
  • 0 0 3 1a 3 side bend open side adding the spine.mp4
  • 0 0 3 1a 4 side bend a note on sequencing awareness.mp4
  • 0 0 3 1b 1 side bend contracting side introduction.mp4
  • 0 0 3 1b 2 side bend sequenced lengthening then contracting.mp4
  • 0 0 3 1b 3 side bend sequenced lengthening then contracting with spine .mp4

Spinal Back bending

  • 0 0 3 2a 1 back bend intro.mp4
  • 0 0 3 2a 2 back bend open side.mp4
  • 0 0 3 2a 3 back bend open side plus spine.mp4
  • 0 0 3 2b 1 back bend short side intro.mp4
  • 0 0 3 2b 2 back bend open side plus contracting side.mp4
  • 0 0 3 2b 3 a note on feeling.mp4
  • 0 0 3 2b 4 back bend open side plus contracting side plus spine.mp4
  • 0 0 3 2b 5 noticing changes in sensation.mp4
  • 0 0 3 2b 6 noticing changes in sensation and how to create them.mp4
  • 0 0 3 2c 1 back bends while upright.mp4
  • 0 0 3 2c 2 a note on back bends while upright (permission to leave them out).mp4

Spinal front bending

  • 0 0 3 3a 1 front bend intro.mp4
  • 0 0 3 3a 2 front bend open side.mp4
  • 0 0 3 3a 3 front bend open side and contracting side.mp4
  • 0 0 3 3a 4 front bend open side and contracting side plus spine.mp4
  • 0 0 3 3a 5 a note on lengthening the spine and feeling it lengthen.mp4
  • 0 0 3 3a 6 lumbar spine forward bending caution.mp4

Breathing techniques (these are bonus videos taken from a deconstructed youtube video I did).

  • 0 01 introduction.mp4
  • 0 02 Easy breathing.mp4
  • 0 03 Easy breathing options.mp4
  • 0 04 Easy breathing using spinal erectors or abs.mp4
  • 0 05 Easy breathing backs of the ribs.mp4
  • 0 06 Belly retraction exhales introduction.mp4
  • 0 07 Belly retraction exhales.mp4
  • 0 08 Belly retraction exhale option 1.mp4
  • 0 09 Belly retraction exhales while feeling hip bones.mp4
  • 0 10 Belly retraction exhale option 2 introduction.mp4
  • 0 11 Belly retraction exhale feeling lumbar spine.mp4
  • 0 12 Belly retraction exhale option 3 introduction.mp4
  • 0 13 Belly retraction exhale preceeded by chest lift introduction.mp4
  • 0 14 Belly retraction exhales option 4 introduction.mp4
  • 0 15 Belly retraction exhales with chest down.mp4
  • 0 16 Belly expanding inhales introduction.mp4
  • 0 17 Belly expanding inhales with chest down.mp4
  • 0 18 Belly expansion inhales option 1 introduction.mp4
  • 0 19 Belly expansion inhales with chest slightly lifted.mp4
  • 0 20 Belly expansion inhales option 2 introduction.mp4
  • 0 21 Belly expansion inhales with chest fully lifted.mp4
  • 0 22 Belly expansion with chest fully lifted notes.mp4
  • 0 23 Tri-phase breatihng introduction.mp4
  • 0 24 Tri-phase breathing.mp4
  • 0 25 Tri-phase breathing options.mp4
  • 0 26 Tri-phase breathing with focus on back ribs.mp4
  • 0 27 Active belly expansion with spinal erector activation introduction.mp4
  • 0 28 Active belly expansion with spinal erector activation.mp4
  • 0 29 Active belly expansion with spinal erector activation notes.mp4
  • 0 30 Active belly expansion with ribcage anchoring introduction.mp4
  • 0 31 Active belly expansion with ribcage anchoring.mp4
  • 0 32 Active belly expansion with ribcage anchoring notes.mp4
  • 0 33 general notes 1.mp4
  • 0 34 general notes 2.mp4
  • 0 35 general notes 3 conclusion.mp4

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elements 1: Muscle control for the spine

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    Thanks for buying this course.

    If you have any questions you can reach me at:

    neil@zeroparallax.com

    If you have a question about a specific video in this course, please include the full name of the video in the body of your email. It can then make it easier for me to reference.

    And also note, you can view the videos using the gumroad app. Or you can download them and view on the device of your choice.

    For windows users you may find the VLC app useful for viewing downloaded files (https://www.videolan.org/vlc/download-windows.html)

    (There's also a version for android and for mac).

    Ideally the exercises (and explanations) in these videos make it as easy as possible for you to learn to feel particular muscles and control them.

    For any of the exercises, the goal isn't perfection. Instead, it is getting a feel for a particular muscle or action. If you can feel it, you can then fine tune the way that you do it. And you can also then choose, given a particular context, whether the action is useful or not.

    All the best

    Neil

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