Video 5: The Spine, Neck & Shoulders

Get Moving Level 1: The Spine, Neck & Shoulders

(Scroll down for modifications and FAQs)

Basic Level 1: The Spine, Neck & Shoulders

Quick Links:
forward fold, spinal mobility(foam roller), shoulder opener, cat/cow, child’s pose

New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please watch the entire video above to learn the exercises.

Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.

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Modifications

There are many ways to do the same exercise. You can do all of these exercises without getting onto the floor. Check out the modification video to learn more!

Modification 5: Spine and Neck, Basics Video 5 

“I had fear I would never be able to exercise again. But now after a few months on AIS I am feeling NO fatigue and NO pain. Foam rolling, core tucks, and the spine/neck exercises have been instrumental to me. I find myself doing them on my own whenI feel any slight ache or just when I think of it.”

— Amber, Autoimmune Strong Member

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Frequently Asked Questions

• Is it OK that I get a little dizzy when I do a forward fold?

  Dizziness is not a good thing, so if you feel dizzy while doing a forward fold, I encourage you to watch the modification video and learn how to do it in a chair. If the dizziness continues, you can skip this exercise and I encourage you to call your doctor. When you get a bit stronger and your balance improves you can come back to the forward fold.

• I have a history of back injuries and other back, neck and shoulder problems. Is the spine, shoulder and neck section safe for me?

  Since everyone is an individual, I first recommend that you check in with your doctor. Doctor approval for exercise is important. If you get the ok from the doctor, the next step is to go slowly and gently with this program. Start with the modifications. Don’t push yourself hard. If you feel pain, stop what you are doing immediately and let the doctor and I know.

• I am feeling a lot of stiffness in my back and neck. Can I foam roll my upper body?

  Yes you can! Upper body foam rolling lives in Level 4 Video 2 and will definitely help with the stiffness in the back and neck. It’s located in Level 4 Video 2 because to do upper body foam rolling requires core strength, which we work on here in Levels 1-3. But, many members have tried upper body foam rolling before completing Levels 1-3 and they have found success, so it’s worth a try!

• I worry that my arms are flabby and that we aren’t doing any arm exercises here. Why is that?

  I know it seems like we are skipping an essential body part, but there is a method to my madness here I swear! Ok, here’s the scoop: most exercise programs have you work your arms right away. But- if the trunk of your body isn’t strong enough to stabilize your arms, you put yourself at risk of pain, injury and flare-up. So, we work on the core and the stability first, and then we introduce the arms when our body is ready. So, I encourage you to stay the course, and you will find a deeper strength emerge.

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