1. THE SPINE STRENGTHENING

2. THE SPINAL COLUMN The spinal column consists of 33 bones called vertebrae These bones connect the skull, shoulders, ribs, hips and legs. The spinal column also serves as protection for your spinal cord. Vertebrae are connected by intervertebral discs- fibrous cartilage. These discs provide support for the spine as well as act as shock absorbers especially when you are performing jumps or lifts.

3. STRUCTURE OF THE VERTEBRAE

4. SPINAL REGIONS Cervical Spine Thoracic Spine Lumbar Spine and Sacrum Coccyx (Tailbone)

5. CERVICAL SPINE The part of the spine that makes up your neck. Contains 7 vertebrae, which are labeled C1-C7 C1 is called the Atlas- it is a bony ring that is responsible for carrying the skull. C2 is called the Axis- it has a small bony projection that rises into the ring of C1 creating the Pivot joint. Tension in then cervical spine area can hinder efficient movement of the head (this is especially important for spotting).

6. THORACIC SPINE The area located below the neck. Labeled T1-T12 The vertebrae in this section are longer than those of the Cervical Spine. The ribs connect to the spine in this region. Because of the connection of the ribs this section of the spine has a decreased amount of flexibility and movement. There is STILL some movement in this area which contributes to the overall movement of the spine.

7. LUMBAR SPINE AND SACRUM Lumbar Spine Labeled L1 – L5 More flexible in comparison to the Thoracic region. Sacrum Triangular in shape Consists of 5 fused vertebrae S1-S5 Transfers the load of the upper body to the pelvic girdle.

8. MOVEMENT IN THE SPINE The full movement of the spine is a combination of all the small movement possible between each vertebrae. The spine is more capable of extending movement in comparison to rotation. Core and lower back strength is essential for proper alignment and the prevention of injury.

9. NEUTRAL SPINE There are 4 natural curves of the spine Excellent body placement comes from creating strength and stability along the spine while keeping the natural curves intact

10. PLUMB LINE An imaginary line running from the middle of the ear to the ankle bone without deviation. It should hit the middle of the shoulder, the middle of the hip, the knee and the ankle.