Rib Cage Circle Practice Flow
Rib Cage Isolations and Backbends
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23m
This follow-along nonstop technique flow begins with a short warmup, quickly drills the foundation building blocks of rib cage circles, and leads into a practice for unlayered rib cage circle isolations using several arm positions. Then we practice rib cage circles in layered variations—with arm paths and over travel steps—and progress into further complexity by varying the timing of layers relative to one another, and leading our sequences from both left and right.
This program includes a short warmup, but if you prefer a slower preparation, start with one of the offerings from the Warmups for Shoulders and Spine series.
Need help fine tuning your rib cage circles? That’s covered in the Rib Cage Isolations and Backbends movement breakdown series. Start with Chest Lift, Drop, and Accent and then proceed to Rib Cage Circle.
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Rib Cage Isolations and Backbends: 3 ...
Starting with a review of spinal anatomy, we progress into an examination of the technique that reduces the risk of injury with backbends.
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Rib Cage Isolations and Backbends: 4 ...
Find the placement for a safe and beautiful backbend in the upper spine. This alignment is used on its own, can be layered on hipwork with or without the additional layer of a spiraled alignment, and is also a component of back-bending upper body circles and Turkish Drops.
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Rib Cage Isolations and Backbends: 5 ...
To make backbends deeper, or to incline back without any spinal extension, change the relationship of shoulders and hips by bending the knees and sending them forward. This breakdown reviews an alignment that can be used on its own or layered with hipwork, and is the first step to building a Turk...
