SNPE movement 4

SNPE Spinal rock

 

 

 

 

Start from a seated position on the floor.

Roll back, bring your feet over your head, sit back up and bend your upper body forward.

This rolling movement is called SNPE Movement 4 Roll.

Practice the SNPE Movement 4 Roll every day if your body is too stiff or if you are feeling pain in the shoulders and lower back.

 

 

 

The benefits of SNPE Movement 4

This movement prevents and relieves pain in your neck, shoulders and back.

This movement also helps to resolve chronic fatigue,

myofascial pain syndrome, facet joint syndrome and scoliosis.

It also helps to treat indigestion, constipation and menstrual pain.

This movement prevents cold hands and feet stemming from poor blood circulation.

Better blood circulation can also improve facial complexion.

This movement levels out shoulder and back imbalances.

It strengthens abdomen muscles and helps to build a slimmer body.

 

 

 

SNPE Movement 4 for Beginners

 

 

Roll with grabbed knees or belt.

It can be difficult to interlock your fingers behind the thighs for beginners

if you are suffering from stiff back muscles.

Try rolling backwards while holding the knees

or grabbing the belts.

 

If your toes cannot reach the floor while rolling, do not push them down too hard

Instead, just reach about halfway through the movement or as far as you can go.

Grab the number 1 belt on your thigh and and roll back and forward.

And grab the number 2 belt on your calf when you get used to it.

Try rolling on a soft exercise mat before you start doing a high number of sets

Roll while grabbing the SNPE Wave Stick

Place the SNPE Wave Stick under the knees and grab with both hands.

This movement is a way to put less pressure on your shoulders if you are suffering from shoulder pain.

 

SNPE Movement 4 - Applied Movement

 

 

Rolling side to side

This applied movement practices rolling to each side.

Roll more towards the side where there is shoulder pain.

This movement treats uneven shoulders or back

due to asymmetric back muscles or scoliosis by targeting the raised shoulder and back.

If you roll towards the right side, bring your feet over your head on the right side.

You sit back up after rolling backward,

Feel the pressure on your right back and right pelvis as they roll against the floor.

Bend your upper body forward in the middle

 

 

Roll with arms spread open

When your back touches the floor, open your arms out wide and touch the floor.

Push the floor with the palm of your hands or back of your hands

There are two ways to roll with arms spread open.

Depending on palm position,

different parts of your muscles around the scapula will be exercised as you roll them against the floor.

It helps your shoulders and back muscles be exercised in various ways.

 

Roll with arms up

When your back touches the floor, extend your arms above the head

and touch the floor. Roll forward and bend your upper body forward.

Depending on your arm position,

different parts of your shoulder muscles will be exercised as you roll them against the floor.

Rolling with arms up makes work out your abdomen muscle more when sitting back up.

 

Roll with interlocked fingers

Clasp your hands by interlocking fingers and roll back.

When your back touches the floor, extend your arms above your head.

As you sit back up, bend your upper body forward and push your hands out as far forward as possible.

 

Roll while grabbing your feet

Bring your knees to your chest and grab both feet and roll backward.

Extend your legs over your head. Bend your knees back before rolling forward to sit back up.

Feel each spinal vertebra roll against the floor.

If you cannot reach the feet with your hands, try grabbing your ankles instead.

 

Balanced Roll

When your back touches the floor, extend your arms above the head.

Roll forward and lift up your legs up to a v-sits

When you sit back up after rolling backward, you can strengthen your abdomen muscles.

 

Power roll

Sit with the soles of your feet together and heels pulled close to your pelvis.

Grab both ankles.

Curl your back into a circular shape, roll back.

Then roll forward and sit back up.

This movement allows each vertebra of your spine to roll against the floor more powerfully.

 

Jumping roll

When your back touches the floor, extend your arms above the head.

Roll forward, Get up and Jump!

As you do Jumping roll in sequence for many times, it's like doing aerobic exercises.

 

SNPE is an exercise therapy program optimized for pain reduction that can be practiced anywhere, when equipped with portable belts and other tools. SNPE is a self-directed workout, a low-cost solution to posture correction and pain management, and low- to moderate-intensity flexibility-based muscle strength training. Thus, SNPE can be considered as one exercise therapy modality ideal for chronic pain management and pain reduction, which was demonstrated through empirical studies.