Gyrotronic Expansion System®
The Gyrotonic Expansion System is a holistic approach to movement that is designed to meet the needs of people of all ages and abilities. Students who study the Gyrotonic Methodology are young and old, recovering from illness or injury or healthy. Some of the benefits of Gyrotonic and Gyrokinesis exercises include increased strength and flexibility, renewed energy, increased vitality, and a general sense of calm and wellbeing. The Gyrokinesis Methodology is a movement system based on utilizing breath to support healthy spinal motion. Cinde Carroll, owner of integrated fitness and movement arts/Gyrotonic SRQ, is a certified Gyrotonic and Gyrokinesis instructor, ACE, STOTT Pilates, TRX and Bosu instructor.
❶ Neutral Spine: Begin inhaling while you are sitting Gyrotronic Expansion System® upright and tall. Simultaneously ground the feet.
❷ Arch (extension): Moving from the neutral spine, breathe in fully sending the sternum to the ceiling by extending the spine upward from the low back. This opens the spine and elongates through the abdominals. Allow the shoulders to widen and drop.
❸ Horizontal extension: Begin exhaling, lean forward from the sitz bones as you lengthen your spine, maintaining the same extension with your back, before retracting into a curl. Simultaneously ground the legs downwards before retracting the low back.
❹ Curl (flexion): Finished exhaling while undulating through the spine and opening up the back while strengthening the abdominals. Roll back behind the sitz (sitting) bones, before beginning a new inhale. The Gyrotonic Method utilizes a machine that aides in lengthening and strengthening the spinal motions with the help of circular handles. Each of the positions are supported by the breath.
❺ While sitting on the Gyrotonic Pulley Tower, begin the inhalation from your neutral spine further grounding your feet. Press down on the handles to help extend the crown of your head toward the ceiling.
❻ Inhale fully supporting the extension of the spine while pressing downward more on the handles to lengthen the spine upwards.
❼ Begin to exhale using the “Ha” sound. Move the handles forward, keeping the arch shape in your back to help extend and further strengthen the spine.
❽ Eyes delay looking down as you retract back with the abdominals and complete exhaling. Rolling back behind the sitz bones, begin to undulate up through the spine, beginning a new inhale.
GYROTONIC® & GYROKINESIS® are registered trademarks of Gyrotonic Sales Corp and are used with their permission.