Customer Generated Exercises 

The following exercises have been provided to Nimbleback Inc. from fitness professionals and The Beam enthusiasts.   

Confessions of a Fitness Instructor by Suzie Fevens

Constructive Rest Relaxation

Photo Credit:  Confessions of a Fitness Instructor

This is a bit of a cheat because it’s how The Beam was meant to be used, the only difference is that instead of leaving my legs out long (which is absolutely delightful) I’ve bent my knees to come into Constructive Rest. Constructive Rest (knees bent, feet flat on the floor) is the only position where your psoas is completely at rest. Not only does our psoas get tight from our daily activities, it is also where we hold the bulk of our unreleased stress and emotions as the psoas houses the largest number of sympathetic nervous system fibres in our bodies. Spending 10 minutes in the Constructive Rest Relaxation (whether you are looking at your phone or going into full relaxation) will not only give you the benefits of The Beam, but will also allow you to release a lot of tension through the psoas which will help to reset your nervous system if it’s been stuck in “fight or flight” for too long (as many of us have!).

Low Back Release

Photo Credit:  Confessions of a Fitness Instructor

 

Place The Beam under your low back and position it under your tailbone. In the above photo I have it more into the small of my back. The day I took these photos I was actually having back tension from menstrual cramps and this is the position that felt the most comfortable to me. You can let you legs extend long here, or kept them bent as I am demonstrating.

The Posture Fixer

Photo Credit:  Confessions of a Fitness Instructor

In circuit class I have my students stand against a wall and bring their arms up like in photo one. Then, while keeping their elbows on the wall, they rotate down to the position you see in photo two. The only difference here is that I’m seated, and have The Beam running up my spine. This addition allows a bit more comfort (sitting for many people is more comfortable than standing) but also allows for a larger chest opener, and gives a bit more range of motion since you are slightly away from the wall. Personally, I really like it with The Beam better. It feels like a better stretch!

The Chest Opener

This is another exercise I’ve done for years on a foam roller as part of a chest release series. So many of us spend so much time hunched over that it really takes a lot of counterbalancing work like this to maintain healthy range of motion both through our shoulders, but also stretching our pectoral muscles and strengthening our backs. Start with your arms straight up towards the ceiling, then slowly lower behind you, only bringing them all the way to the floor if that feels ok for your shoulders. Then slowly reverse lifting your arms back to the starting point.

Another exercise I really like is to start with your arms down by your sides, but palms up. Then sweep your arms up towards your head like you were making a snow angel, and then back down. After 5-10 reps of the chest opener and the snow angel arms you should really feel a big difference in your posture when you stand back up.

Then when you are done, you can sit back and relax for a few more minutes. or roll off to the side, sit up and continue with your day.

Editor's note:  Nimbleback Inc is sharing the original content of Confessions of a Fitness Instructor and we are excited to share this as Suzie has some great tips on how to Use The Beam.