The Amazing Movement Podcast

Simple Movements for a Tight Back (2 min)

• Carol Beringer

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0:00 | 2:25

Carol Beringer's Amazing Movement Podcast | Season 2, Ep. 6: Studio Exercises - Simple Movements for a Tight Back (2 min)

Wrapping back? Cooking back? We all get tight, especially during busy seasons! Carol shares two simple movements that take just minutes but deliver serious relief. These are perfect for your morning routine or anytime your back needs attention.

The Butterfly Slide mobilizes your hip socket while engaging the back of your body (not the overworked front!), and the combination move adds upper body release. The key? Keep contact with the floor to work the right muscles. Carol's "seven for good luck" approach (based on six-second muscle memory) makes these easy to remember and integrate into daily life.

Brief, effective, and exactly what your tight back needs. These magical movement moments fit into even the most pressure-prompted days.

CHAPTERS: 

00:00 - Introduction: Pressure-Prompted Days 

00:06 - The Butterfly Slide: Hip Socket Mobility 

00:56 - Why Contact with the Floor Matters 

01:30 - Combination Move: Upper Body + Lower Body 

02:01 - Seven for Good Luck: Muscle Memory Magic

ABOUT CAROL BERINGER: With 25+ years of experience, Carol combines expertise in brain-based functional movement, Pilates, and yoga to help clients achieve improved posture, pain relief, and lifelong wellness. Her compassionate approach has transformed lives of individuals aged 6 to 96.

TOOLS MENTIONED:

  • Exercise mat, floor, or your bed
  • Just your body!

KEY BENEFITS:

  • Releases tight back from wrapping, cooking, daily stress
  • Mobilizes hip sockets and pelvis
  • Lengthens and strengthens simultaneously
  • Opens upper body while staying grounded
  • Takes just 2 minutes!

CONTACT CAROL: Questions? Email hello@carolberinger.com

SERVICES OFFERED:

  • Private Sessions
  • Group Classes
  • Workshops & Retreats
  • Zoom Sessions

CONNECT WITH CAROL:

Subscribe for weekly episodes to continue building your movement repertoire!

#SimpleMovements #BackRelief #ButterflySlide #CarolBeringerMethod #AmazingMovement

Carol (00:06): 

Hi, it's Carol Beringer and welcome back to the Amazing Movement Podcast. And I know we're all pressure prompted for through our days, so I just want to share you something brief that has really helped me, especially through the holiday season because I call it wrapping back or cooking back, but we just gets so tight. So this is just a couple of simple movements that will help you all year long think you might be able to sit into your morning routine or your day. So we're just going to lie on your backs and I call it butterfly slide. You're going to make this little diamond shape with your hands and put it on your belly. Your thumbs at your belly button. Your fingers are where mom said never touch in public and the but of your palms or your hip sockets, and you're just going to open your knees, slide your legs long, turn the knees to the ceiling, and drag the heels in. 

Carol (00:56): 

Now, the important thing is to keep contact with the feet on the mouth or the floor or wherever you are on your bed because if you pick them up, you're using the front of the legs and we're trying to help the back of the body. And then reverse that, just three is fine. Just push out, open the knees, pull the heels towards your tailbone and pick the knees up. So it's circulating your femur in your hip socket, and it's moving a lot of parts of your pelvis and the muscles, tendon, ligaments and fascia, which there are tons of in there just so they get lengthening and shortening so that they're getting flexibility and strength at the same time. Next, we're going to go into a combination that'll help the upper body along with it. So we start with knees and feet together, arms along at the side, and then as we open the knees, we just take the arms back overhead on the inhale and exhale, pull back in. And so you want to be careful not to let your whole rib cage pop up. You want to try to keep some body control and just open, but let everything still be settled and heavy into the mouth. 

Carol (02:01): 

And just eyelight the number seven. So I go for seven because we have a muscle memory at six seconds. So I throw it an extra something at someone just for good luck. So join us again next week for a magical movement moment.