Use your hands and feet to teach your spine how to crulse. Here is how to get started.
1. Getting Started
Things to consider before starting:
- It will take about a solid year to achieve maximum results.
- Each spine practice only takes a few minutes to ten minutes, but needs will determine time.
- As you get closer to fully calibrating the spine, practice times will be much shorter, except for injuries.
- As you get closer to maximum results, your spine will feel more alive, and you may want to do certain spine practices just because you enjoy them.
- Be patient, you are developing a new practice, and your mind needs time to process it.
2. Your Space
Creating a calm and distraction-free environment for your crulsing practice is essential. Choose a comfortable, spacious area that allows for easy movement and is free of obstructions.
Make sure also to consider the safety of others and property while practicing. As you progress in your crulsing journey, you may find that you can adapt to different spaces and environments.
3. Your Tools
To perform crulsing, you may need to find, buy, make, or use tools found in your environment.
3.1 Pull Bar:
To begin crulsing with a pull bar, find a bar within reach while standing on the ground. This could be a bar designed for exercises like pull-ups or a bar in a doorway or window. Make sure the bar is sturdy and can support your weight before using it for crulsing.
3.2 Rope:
To use a rope for crulsing, you will need a soft 1-inch rope slightly wider than your arms' width when they are spread apart. Tie single knots on both ends of the rope, adjusting the knots to fit between your thumb and index finger on both hands when your arms are spread apart. This will allow you to use the rope for various forms of exploration, such as massage, stretching, or resistance.
3.3 Wall
Find a smooth and sturdy wall or doorway to use for crulsing.
3.4 Pole
Find various sizes of permanent poles and thick hiking sticks to use for crulsing. You can also try using weighted poles for added resistance.
4. Forms
Forms for exploring, discovering, and experiencing include but are not limited to:
- Massage
- Stretching (active, isometric, dynamic, etc.)
- Resistance (isotonic, isometric, isokinetic, and dynamic tension)
- Heat and cold
- Aerobic
- Balance
- Coordination
5. Dos & Don'ts
Dos
- Be patient as you learn and grow.
- 'Ride the razor's edge'; do proper movements that feel good in succession.
- Be aware of your breathing.
- Work on your breathing if necessary.
- Do crulsing in a relaxed and focused state.
- Explore as much as possible and then build from there based on what you discover.
- Do allow yourself the freedom to make, oh my goodness, this feels good sounds while practicing.
Don'ts
- Don't strain or over-exert yourself; you are not exercising.
- Don't increase your heartbeat above everyday activities, e.g., walking, lifting light things, etc.; if so, back off or rest.
- Don't get out of breath; if so, back off or rest.
- Don't get dizzy; if so, back off or rest.
- Don't push it, please.
- Don't do anything painful, please.
- Don't overdo it, please; thank you.