Spine Motor Control + Overcoming Isometrics

Setup

Stand at desk, feet about hip-width apart. Slight knee bend. Lift toes, spread them, grip the ground (even in shoes). Hands on desk or at sides. Feet: Hip-width, toes spread gripping ground. Hands: On desk for support, or at sides. Alignment: Feet, knees, hips all stay squared to desk — only upper back rotates. Visualize: Imagine your hips are set in concrete — only your upper back moves

Execution

Rotate upper back to one side while hips and knees stay fixed. Hold with isometric tension.. Slowly rotate upper back and shoulders to the left. Keep feet, knees, and hips completely still and facing forward. Hold the end range and add isometric tension (push into the range). Try to push it a little further — creating isometric work. Breathing: Deep breath in through nose, tension on exhale. Timing: Hold each side with tension, then 10 saccades per side

Feel Targets

Doing it right: Stretch/activation through mid-back; Core engagement to maintain lower body stability

Adjust if: Hips must not move; Tension is active, not passive stretching

Dosage

Strength: Hold with 10 saccades per side, 2-3 passes; Reset: Hold each side 15-20 seconds, 1 pass each direction

Progressions

1. Add Isometric Tension: Push further into the rotation while holding tension through the whole chain.

Optional Stacks

• Horizontal Saccade Stack: While holding rotation and tension, switch eyes rapidly left-right ~10 times.
• Vertical Saccade Stack: On the opposite rotation side, switch eyes up-down ~10 times.

Intention Profiles

Video References

[07:08] Jon introduces thoracic rotation — feet grip, knees/hips fixed, upper back rotates
[08:04] Jon adds saccades while holding rotation — left/right eye switches
[08:55] Walter confirms position and asks about anchor type
[09:23] Jon explains vertical saccades on opposite rotation side

Setup

Stand at desk, same foot position as thoracic rotation. Knees slightly bent. Hands on desk, add some tension through hands (like foundation training — find the lats). Feet: Hip-width, toes gripping ground. Hands: On desk, pressing down slightly to engage lats and stabilize upper body. Alignment: Shoulders and upper body stay completely squared to desk throughout. Visualize: Imagine your upper body is bolted to the desk — only your pelvis moves

Execution

Rotate pelvis and low back while shoulders stay squared to desk. Hold with tension.. Keep shoulders and upper body completely squared to desk. Rotate pelvis and low back to the right. Hold the position — solidify it, push through the range. Add tension through the whole chain. Rotate pelvis and low back to the left. Breathing: Notice that breathing feels different in each rotated position — positional breathing. Timing: Hold each rotation for a few seconds with tension, then rotate to other side

Feel Targets

Doing it right: Active stretch at hip joints; Low back rotation with control; Different breath sensation in each position

Adjust if: Upper body must stay fixed; Hold each position long enough for brain to map it

Dosage

Strength: Hold with tension + 10 head turns per side; Reset: Hold each rotation 5-10 seconds, gentle

Optional Stacks

• VOR (Vestibular-Ocular Reflex) Stack: Eyes stay fixed on a focal point ahead. Head turns left-right while eyes stay locked on the point.

Intention Profiles

Video References

[11:23] Jon introduces pelvic rotation — upper body stays squared, pelvis rotates
[12:15] Jon adds VOR: eyes on focal point, head turns no
[13:05] Jon explains this can be ~50% intention once learned, resets the low back

Setup

Stand at desk, same foot position. Hands on desk or use hands to guide: left hand on left hip, right hand pushes right ribs. Feet: Hip-width, toes gripping ground. Hands: On desk, or one hand on hip and one on ribs to guide the movement. Alignment: Pelvis stays still — only the ribcage moves laterally. Visualize: Imagine your ribcage sliding off your pelvis like a drawer

Execution

Slide ribcage laterally to each side while pelvis stays still. Hold with some tension.. Right hand pushes right ribs toward the left (or just think of ribs sliding left). Hold the position for ~10 seconds. Let the brain map this new range of motion. Slide ribcage to the opposite side. Hold ~10 seconds. Breathing: Breathe naturally — notice different breath sensations in each position. Timing: ~10 seconds per side

Feel Targets

Doing it right: Lateral stretch through the ribcage area; Active stretch at the hip joints (connected tissue)

Adjust if: Pelvis stays still — only ribcage moves; Move slowly with control, not bouncing

Dosage

Strength: 10 seconds each side with tension; Reset: 5-10 seconds each side, gentle exploration

Intention Profiles

Video References

[15:36] Jon introduces lateral ribcage glide — ribs slide off pelvis
[16:00] Walter asks 'Like this?' — Jon confirms and explains hand guidance technique
[16:32] Jon explains: hold each position ~10 seconds, brain needs time to map

Setup

Stand at desk, hands can start on desk. Feet grip the ground, slight knee bend. Inward or outward anchor — your choice. Feet: Hip-width or slightly wider, toes gripping. Hands: Start on desk, hands come off as upper back enters the spiral. Alignment: Upright to start, then sequentially spiral. Visualize: Like wringing out a towel — one segment at a time from top to bottom

Execution

Sequential spiral: head → eyes → shoulders → upper back → lower back → hips. Lock down with breath. Return from feet up.. Head starts to turn to the left. Eyes follow and go all the way left — increases the turn. Shoulder starts to rotate in that direction. Upper back joins the rotation. Lower back and hips follow — ride the spiral as far as you can. Add tension throughout. Big decompression breath: inhale fills ribs (increases stretch), strong exhale locks everything down. Return: start from feet, then hips, then lower back, then shoulders, then head. Breathing: Decompression breath at full spiral — inhale fills ribs, exhale tensions/locks everything. Timing: One full spiral + return per side, 1-2 breath cycles at full spiral

Feel Targets

Doing it right: Full-body tension from feet to head; Decompression in the spine; Midsection work from the tensioned exhale

Adjust if: Entry: top-down (head → feet); Exit: bottom-up (feet → head); This cognitive sequencing IS part of the exercise

Dosage

Strength: Full tension spirals with strong decompression breaths; Reset: One pass each direction with breathing

Intention Profiles

Video References

[17:38] Jon introduces full spiral — head, eyes, shoulder, upper back, lower back, hips
[18:30] Jon adds decompression breath at full spiral position
[19:55] Jon explains return sequence: feet first, then up the chain
[27:06] Jon 'puts it all together' — wider stance, combines pelvic rotation + upper body rotation + decompression breathing

Setup

Fold intention strap in half — 2 open loops toward hands, closed loop under right foot. Hold the top with the left hand. Reach down just a little with the right hand. Stand upright (no hinge needed, but can add one). Feet: Strap under right foot, feet normal width. Hands: Left hand holds strap top, right hand reaches down toward strap. Alignment: Upright, fighting the pull of the strap to the right side. Visualize: Imagine holding a very heavy suitcase in one hand — you're trying to stand straight but the weight pulls you sideways

Execution

Push down with feet, try to bring upper body back to center against the strap resistance.. Push down with both feet — right foot creates tension in the strap. Try to bring upper body back toward center/left — strap resists. Feel obliques (especially left side when strap is on right). Add expansive decompression breath — inhale fills ribs, exhale tensions obliques more. Hold for breath cycles. Switch sides. Breathing: Expansive breath fills ribs. Tension exhale — you'll feel those obliques more on exhale.. Timing: Hold for several decompression breath cycles per side

Feel Targets

Doing it right: Obliques (especially on opposite side from strap); Grip strength through the strap; Core and low back stabilization

Adjust if: Tension should be in ribs/obliques area, not neck; You know how to shift tension — use that Jedi skill to redirect from neck to core; Notice which side feels weaker — that's valuable information

Dosage

Strength: Several decompression breath cycles per side; Reset: Longer hold, focus on position and breathing

Optional Stacks

• Lat/Grip Stack: Bring more intention to the grip and feel the lat fire to create grip strength (like foundation training hand work).

Intention Profiles

Video References

[31:07] Jon introduces farmer carry isometric — strap under foot, opposite hand holds top
[32:00] Jon explains the biometric: half body weight for 1-2 min
[34:04] Walter asks about feeling in ribs vs neck — Jon coaches tension redirection
[36:17] Walter asks about arm/grip stacking — Jon adds lat engagement stack
[37:30] Jon explains functional training value + asymmetry awareness

Setup

Intention strap under right foot. Stand about arm's length back from desk. Left foot back, right foot forward. Use outward anchor. Left hand on desk for initial balance/stability. Feet: Working foot on strap, gripping ground. Back foot ready to lift.. Hands: Opposite hand on desk for balance, or on strap. Alignment: Hinged at hip, neutral spine — like reaching down to pick something up. Visualize: Imagine you have a kettlebell at your foot — reach down to pick it up and stand. The strap stops you from moving.

Execution

Hinge forward on one foot, lift back leg, try to return to standing against strap resistance.. Left hand reaches for desk for stability. Hinge forward at the hip. Lift left leg in the air behind you. Soften the right knee slightly. Kick left leg back a little further and up. Now try to return to standing — drive through right foot and hip. Strap resists — hold the isometric. Decompression breath: breathe into back ribs, exhale engages core/lats. Breathing: Breathe into back ribs — exhale engages core and lats, creates the connection. Timing: Hold based on effort — high effort = shorter (10-20s), moderate = longer (20-30s)

Feel Targets

Doing it right: Hamstring and glute activation; Foot-to-core connection; Stretch in hamstring at length

Adjust if: Don't arch low back — find the stretch in hamstrings; Shift tension away from neck if you feel it there; Same foot same hand (right foot, right hand for bicep stack)

Dosage

Strength: 10-20 seconds per side with full tension; Reset: 20-30 seconds per side

Progressions

1. Add Bicep Stack (Platter Grip): Turn palm up under the desk edge — hip fights the bicep. Can do both arms.

Intention Profiles

Video References

[39:35] Jon sets up right side — strap under right foot, left foot back, outward anchor
[40:58] Walter asks about intention level — Jon confirms 100% for first time
[41:12] Walter suggests bicep stack with platter grip — Jon confirms and expands
[42:14] Jon introduces desk-reach balance drill as movement variability
[43:15] Switch to left side — same pattern
[44:50] Jon explains: important for hamstring strength, running, soccer, surfing
[46:45] Walter confirms same foot same hand pattern

Setup

Stand on one foot (e.g., right foot) in front of the desk. Slight hinge at the hip for balance. Other foot lifted behind you. Feet: Single foot, toes spread gripping ground. Hands: Free — reaching to desk spots. Alignment: Slight hinge, balanced on one foot. Visualize: Think of it as a game — try to touch as many different spots as possible without losing balance

Execution

Balance on one foot and reach to different spots on the desk with each hand. Explore different positions.. Balance on right foot, slight hinge. Right hand reaches to touch different spots on the desk. Switch to left hand — reach to different spots. Try different foot/hip positions — internally rotate, change angles. Eventually try reaches with both hands. Switch feet and repeat. Breathing: Breathe naturally. Timing: A few reaches with each hand per foot, both sides

Feel Targets

Doing it right: Balance challenge through the standing leg; Stability adaptation to changing reach positions

Adjust if: No perfect position — problem-solve and explore; Can change foot angle, hip rotation, reach distance

Dosage

Reset: A few reaches each side

Intention Profiles

Video References

[42:14] Jon introduces desk-reach balance drill as movement variability after isometric
[42:41] Jon explains: could be 60% intention, listening to something. Balance + stability.
[46:45] Jon explains: change foot positions, internally rotate, no perfect alignment needed
[47:00] Jon: do a few reaches with each hand individually, then eventually both hands

Setup

Stand on right foot. Right hand out ahead with pointer finger extended. Feet: Single foot, balanced. Hands: Same-side hand, pointer finger extended ahead. Alignment: Upright on one foot

Execution

Eyes follow finger to nose, then down to each toe sequentially. Through all 5 toes, then switch feet.. Eyes stay on the pointer finger throughout. Finger comes in to touch the nose — eyes follow. Finger goes back out — eyes follow. Reach down to touch big toe with pointer finger — eyes follow. Come back up to nose — eyes follow. Reach down to second toe. Continue through all 5 toes. Switch to other foot and repeat. Breathing: Breathe naturally. Timing: 5 toes per foot, both feet = one set

Feel Targets

Doing it right: Balance challenge on one foot; Eye convergence (finger in) and divergence (finger out); Cerebellum activation — coordination of finger, eyes, and balance

Adjust if: Eyes MUST follow the finger throughout — this is what drives the convergence/divergence; Same side: right foot → right hand, left foot → left hand

Dosage

Strength: 5 toes each foot, go back up the line if desired; Reset: 5 toes each foot, one pass

Optional Stacks

• Cognitive Neural Stack: Instead of going sequentially 1-2-3-4-5, call out which toe you'll touch before touching it (random order).

Intention Profiles

Video References

[48:29] Jon introduces: stand on right foot, pointer finger out, eyes follow to nose then toe
[49:17] Walter names it: 'Eye nose 10 toes'
[49:29] Jon explains: proprioception, cerebellum, eye convergence/divergence, vestibular-ocular
[50:08] Jon adds cognitive stack: signal which toe before touching (random order)

Setup

Lie flat on your back. Start with anchored bridge: toes touching, heels apart, squeeze. Feel the ribs, breathe. Feet: Toes touching, heels apart (anchored bridge position). Hands: At sides initially, then elbows plant to support hips. Alignment: Flat on back → bridge → shoulder stand

Execution

Anchored hip bridge → roll into supported shoulder stand. Optional hip rotations.. Toes touching, heels apart — squeeze and bridge up. Breathe: fill the ribs, feel the expansion. Plant elbows at sides. Roll hips up and over — hands come to support hips. Hips go all the way up into supported shoulder stand. Optional: spread legs wider, rotate hips left and right. Allow the spine to work in this inverted position. Breathing: Deep breathing — fill the ribs, feel different sensation in inverted position. Timing: Hold as long as comfortable — this is a finisher/reset

Feel Targets

Doing it right: Relief in the low back and hips; Different spinal sensation in inverted position

Adjust if: Don't push into pain — this should feel good; Can be listening to something — doesn't need visual focus

Dosage

Reset: Hold inverted position for 30-60 seconds

Intention Profiles

Video References

[52:09] Jon introduces ground work: lie on back, elbows at sides, hips up, hands support hips
[52:54] Walter confirms: feet over head, like a shoulder stand
[53:30] Jon adds: spread legs wider, rotate hips left/right for spinal work
[53:50] Jon connects back to anchored bridge as entry point — toes touching, heels apart, squeeze, breathe, then roll into this