Warm-up
- Remember to include all spinal joint actions. Lateral flexion, rotation, flexion and extension
- Include repetitions for each exercise
Ensure progressions is shown through any of the following: repetitions, range of movement, lever length or speed of movement
Main session
- Consider all planes of movement and all spinal joint actions.
- Consider flow and transition
An example class plan that covers all the elements could be:
- Spine Twist (Transverse plane, rotation)
- Roll up (Sagittal plane, extension)
- Hundred (Sagittal plane, flexion)
- Shoulder Bridge (Sagittal plane, extension)
- Side bend (Frontal plane, lateral flexion)
- Swan Dive (Sagittal plane, extension)
- Side bend (Frontal plane, lateral flexion)
- Rolling back (Sagittal plane, flexion)
Ensure no more than 4 release stretches are used within the main session so that the flow is not compromised.
Cool down
- Include stretches that stretch the areas worked throughout the main session. For example, if a push up has been performed, ensure a chest stretch is included
- Indicate which stretches are developmental and which are maintained and include the relevant timings for each
- Stretches cannot be progressed in terms of time, so consider increased ROM and putting two stretches together to show progression. Example: kneeling hip flexor stretch with chest stretch
Happy planning!
