The Vital Relationship Between the Spinal Column and Nervous System

Before You Begin! Focal Points for Performing the Exercises

Activity Calendar / PAR-Q
Before starting any physical activity program, we recommend completing the Physical Activity Readiness Questionnaire, or PAR-Q, developed by the Canadian Society for Exercise Physiology.

An interactive Activity Calendar and a Weekly Journal are available for you to download and save.

The Exercises

2 Minute Stress Busters

The Spinal Warm-up:

• Spine Tuning
• Trap Opener
• The Humming Bird

Seated Neck Stretches:

• Sweet Release Neck Stretches

Spinal Stretches:

• The Pointer
• "On Your Mark" Pose aka The Fencer
• The Jack-Knife/Single Knee Tuck

Miscellaneous Stretches:

• The Cat
• Just Hangin'
• Side-Lying Curl
• The Prayer Position

Spinal Strengthening / The Superman Series:

• Superman Take-off
• Superman Landing
• Superman in Turbulence
• Sky Diver

Abdominal Toning and Strengthening Exercises:

• Partial Sit-ups
• Rump Crunches
• Cross Crawl Crunches
• Horizontal Bicycle