For live classes, please contact me at mdbaughm at Gmail dot com!
Short Sequences
5-Minute Stretch – Seated with hand stretches!
7-Minute Stretch – Standing
15-Minute Classes
Shoulder Relaxation – Great after work or before bed!
Hip Stretch – Great after an activity! If your are uncomfortable with the chair or it throws off your balance, keep both feet on the floor or try a low stool to change the hip angle.
Full Body Activation with Amanda Cyr
30-Minute Classes
Connective Tissue Workout – This class helps to release tension and stiffness. It’s a lovely reset for the body.
Breast Cancer Rehabilitation Series – UPDATED with new classes! 20-minute classes
“Gentle & Slow Post Surgery Recovery” workout may feel good for anyone wanting to opening the chest and release shoulder tension while working on mobility.
Tips for flexing (rounding) and extending (straightening) the spine
- Rounded (flexed) spine: Try making this movement with a soft exhale followed by an inhale to expand your back ribs making a shallow arc with your spine. Try to avoid dropping your chest and sliding your head forward. Try putting your hands just on and above your belly button to gently guide the ribs back.
- If a pelvic tuck is challenging, try putting your fingers on the bones at the top, front of your pelvis (ASIS) and gently drawing them up and back. Many of us live in a tuck (posterior pelvic tilt) and we can’t go where we already are. If this is you, try putting your hands just below your belly button (center of mass) and see if you can gently push your pelvis back to stack over your ankles.
- Straight (extended) back: Stack ribs over pelvis over ankles. Imagine the ribs shining a light down into the pelvis, and use this cue for hinge movements as well. Ears over shoulders over ribs over hips over ankles, eyes forward. You got it! Some of us drop our sternum (chest) and tuck our pelvis – try to imagine a string lifting your sternum straight up (avoid tipping back) and follow the tucked pelvis cue from above. Others open in the front with ribs sliding forward and and pelvis in anterior tilt. Put fingers on the ASIS/bones at the top of the pelvis in the front and lift them up. In doing so you’ll draw your sit bones/butt down onto your legs in the back (avoid taking it to a tuck under or squeezing your bum). This helps to stack the ribs over the hips. You can also think of exhaling your ribs back over your pelvis while you do this.
- Think “up thoughts” trying to avoid sinking into joints. As an example, even as I’m rounding/flexing my spine I’m thinking of drawing my ribs back and up. In a side bend, I’m not collapsing to the bending side. I’m lifting (and inhaling into) the ribs of the long side. As I’m “pulling up” in a straight spine I want to think of reaching down through my feet, relaxing shoulders and floating ribs and head away from hips. Be careful here not to pull or put excessive strain on your lovely neck.
- A lot of us, even if we are in anterior pelvic tilt, grip our glutes/butt. This stretch can help to find length in the tissues in the back of the pelvis, which has a cascade of benefits for movement and breath.
- Movements and joint positions aren’t wrong, but living in a particular posture may cause issues. Bringing awareness to how we carry ourselves and working through the joint range of motion can help.
Please understand that when participating in any exercise or physical activity program there is a possibility of physical injury, and choosing to engage in this exercise or exercise program is done so at your own risk. Please listen to your body. Don’t push into pain or anything that doesn’t feel right. If you are unsure if this movement is right for you, please check with your health care professional. Thank you.