Exercises to LENGTHENSTRENGTHEN your body

RETRAIN YOUR BRAIN

LENGTHENSTRENGTHEN (LS) reprograms movement patterns so that your back and body pain will not reoccur.

The brain wants to reuse the movement patterns it had previously established. Therefore you must retrain your brain to use your newly supple muscles created with MASSAGEMOBILIZE.

We begin with safe and simple floor movements on back and belly in LS1 and gradually move to partial load movements in LS2 and full load balance movements in LS3

Your brain and body should be fully reset after LS2.

LS3 is for those who want to continue to be more athletic.

THE 6 LS MOVEMENT PRINCIPLES

BACKHEALER BREATHING IN MOVEMENT – Maintain calm, continued nose breathing throughout the entire pose. When the body is feeling too much stress the breath will stop or shallow. Watch the breath, as it is your guide.

CONSCIOUS MOVEMENT – Movement and transition are slow and conscious at all times. Transition may speed up when progression to the next series is attained. Time spent in posture may increase as length and strength  is gained.

LENGTHENING ONE SIDE OF THE BODY WHILE STRENGTHENING THE OTHER  at the same time. The body uses antagonist (opposite) muscle groups to create movement utilizing itself as levers and fulcrums. A fulcrum is the support about which a lever pivots.

SPACE – In pose strive to create space in each joint and tissue by reaching the body apart from it’s mid-point at the belly button.

TAILBONE AND ABDOMEN – Reach tailbone towards the feet and use the lower abs to lift up from the belly button to the sky.

ADDING MOVEMENT – New movement is added to practice when there is no fear on attempt of pose and no pain for continued periods after pose.

FOUNDATIONAL STRETCHES - LENGTHENERS

Designed to create  mobility and strength in your abdomen, front hip, rear hips and low back. This aligns the pelvis, sacrum. legs, hips, and low back.

Your GOAL is to Practice Backhealer Breathing and consciously use your abdominal muscles as you move through the movements.

The Foundational Pose  for LS1 is CHILDS and the Foundational muscle group for LS1 is the ABDOMEN.

CALVES

HAMSTRINGS

ADDUCTORS

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

QUADS

FRONT HIP LONG

CHEST

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

1/2 EAGLE

OVERHAND BACK

OVERHEAD TRICEP

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

HIP STRETCH

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

EXERCISES - STRENGTHENERS

Designed to create  mobility and strength in your abdomen, pelvis, mid back and neck. This aligns the body from head to toe.

Your GOAL is to Practice Backhealer Breathing and consciously use your abdominal muscles. In these poses we are aligning our knees and feet.

We are also beginning to release our arms , mid back, shoulders, chest, and neck. 

The Foundational Pose  for LS2 is Downward Dog and the Foundational muscle groups for LS2 are the ABDOMEN, LEGS, CALVES, FEET, AND HANDS.

DOWNWARD DOG

PIGEON

COW FACED

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

LIZARD with knee down

LIZARD with knee up

LIZARD with elbows down

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

SEATED 1/2 EAGLE

RABBIT

SEATED SIDE TWISTING

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

1/2 LOTUS SEATED FORWARD BEND

EXTENDED COBRA

EXTENDED COBRA HEAD DOWN

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

SEATED FORWARD BEND

SEATED FORWARD BEND WITH SIDE OVER

SEATED COBBLER

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

LENGTHENSTRENGTHEN 3 (LS3)

Designed to take everything we have done in LS1 and LS2 to put it to use in exaggerated  standing environments.

This makes our everyday movements SURE and STRONG. This also prepares and fine tunes us for athletic performance.

Your GOAL is to Practice Backhealer Breathing and consciously use your abdominal muscles.

Make sure your feet are in the right place. That your pelvic wall is activated. Lift the upper body with the abdomen and lift the arms from the lats.

The Foundational Pose for LS3 is Mountain Pose.

The Foundational muscle/joint groups for LS3 are the feet, hips, shoulders, and hands.

MOUNTAIN

SEPARATE LEG FOREHEAD TO KNEE

WIDE LEG FORWARD FOLD

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

WARRIOR 2

MASTER

TRIANGLE

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

TREE

STANDING PIGEON

DANCER'S

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

GOOD FOR : sciatica, stenosis, 

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Pelvic wall – 1st muscles to contract when inhaling

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