This plan can be used with clients who have a single C-curve or double S curve. Watch for better support from the feet up into the pelvis as the basis or foundation of the spine and head.

Warm up

Standing roll down

Quadruped neutral spine to cat to neutral to cat etc.

Quadruped hip glides (accommodating for pelvic symmetry by rotating thigh bones medially or laterally)

Quadruped neutral spine to cat to neutral to cat etc. Child’s pose with 3-D breathing into the front, sides and back

(put your hands on the concave side of the curve and ask your client to breathe into your hand)

Quadruped cat

Quadruped hip glides 

Supine

Articulated bridge

Ab curl

Bridge + ab curl + articulate bridge (description in the handout; we did it in the workshop)

Thoracic rotation (go both ways and then do a few more in the direction away from the prominence)

Hip sways both directions

Pull one knee to chest (do this with each leg; if there is discomfort in the SI joint, omit this exercise)

Pull both knees to chest

Supine foot in band

Supine leg raise (use arms to move leg in sagittal plane)

Foot swishes or smiles

(remember – baby toe arcs for the supinated foot and big toe arcs for the pronated foot; if you can’t tell which is which, do both on both feet)

Supine on roller

3-D breathing

Lateral arm arcs

Sagittal arm arcs

Alternating arm arcs

Hip fold

Table top legs with 3-D breathing

Supine with roller under pelvis

Hip hinge into partial roll over (to reduce thoracic flattening)

Roll over

Side lying

Side lying hip adduction (on low pelvic crest side)

Side lying hip abduction (on high pelvic crest side)

Side bridge (both sides)

Unsupported side bends (with convex side of curve toward the sky: this side bending conditions both sides of the curve and helps align pelvis and ribs both side to side and front to back)

Side bridge + twist (to align shoulder girdle)

Standing

Single leg stance on yoga block (stand with leg of high side pelvic crest on yoga block – press heel into block, sway sit bone back slightly, pull up tall through inner thigh)

Foot swishes (hold a roller and remember – baby toe arcs for the supinated foot and big toe arcs for the pronated foot; if you can’t tell which is which, do both on both feet)

Standing roll down