The Row Must Go On

This session combined two student requests: a return to the head-supported row for cervical instability, and tools to release pelvic and thigh tension. The theme was finding stability from both ends of the spine and integrating them through undulation, counterbalance, and breath. Weighted rows were the centerpiece, building thoracic and shoulder girdle mobility by strengthening the rhomboids, serratus, and other outer torso muscles while keeping spinal stabilizers engaged isometrically. Students practiced differentiating rotations of the ribs, shoulders, and torso without disturbing length through the cervical spine and into the skull.

Class Structure

• Warm-up with dowel & vibration (17.5 Hz): pelvic ripples, chin nods, and spinal undulations.
• Weighted counterbalance: one-arm shrugs, bilateral holds, and lunge steps to integrate rib–pelvis alignment.
• Rotation sequences: anchored thoracic rotations with weights to cue spinal length and controlled mobility.
• Head-blocked rows at stall bars: strengthening external torso muscles while stabilizing C1–C3.
• Closed-chain cervical presses: forehead into yoga block for upper cervical security.
• Supine fascia exploration on Galileo (24 Hz): supported setup with straps/props, using breath to release layers of fascia.
• Closing reflection: discussion on stability, differentiation of rotation, and whole-spine integration.

Props Used

• Dowel (approx. 1" diameter)
• 15 lb weights (plus lighter/heavier options)
• Stall bars
• Foam/yoga block
• Bolster, towels, memory foam supports
• Straps, mini-bands, or sling for supine setup