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Training the spine with online Kinstretch class.

Train Your Spine: One Of Our Most Popular Classes

Do you train your spine? Sadly, it’s something a lot of people don’t think about. Back problems are a common issue and are often a result of a weak point. When you load your spine, you strengthen it. That added strength will lead to increased resiliency.

In our spine class, we train your spine from all angles.

When you train your spine with intent, you open up movement options.

More movement options mean more solutions to whatever task you ask your body to perform.  

Many people think of the spine as something that just needs to be stable which is why you hear “don’t move your lower back” or “flatten your back”.

The reality is our spine has 3 natural curves meaning it’s not really supposed to be flat. Contrary to popular belief, a neutral spine is not a “flat back”.

A visual of spine and Vertabrae to think of when training your spine.

When we think about the other parts of the body, do we ever just say that the whole section should not move? If not, why would we do this with the spine?

Does the lumbar spine have zero degrees of freedom?

No, the lumbar spine has the ability to flex and extend as well as rotate. The majority of your rotation will come from higher in the thoracic spine and not the lumbar.

One might argue that’s why those few degrees of movement in the lumbar are that much more important. This is where spinal segmentation comes in! 

Just because something can move does not mean it is not stable.

A resilient and strong spine means having both the freedom to move, and the stability to resist, transfer, and produce force. This class addresses all of the above with multiple approaches.

Here are some key points when training your spine that we feature in this class:

  1. Your breathing will affect your spine tremendously. Never forget this!
  2. Spinal segmentation is often paired with scapular retraction. Don’t squeeze your shoulder blades together when extending the spine!
  3. Try to add reps when you retake this class. Sneak in Neck CARs and be cautious of your breathing throughout the entire class.


We recommend taking this class a few times before progressing. What’s the progression of this class?

We have loads of options to train your spine inside our Elite Video Membership. We have a Spine 2 class and also a posture and ribcage series that builds on the concepts presented in this class. 

Sign up today and get your first week FREE!

Would like to train with Ian one on one, learn about our individual programming here. 

If you have any questions feel free to reach out to us!

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