V-Gyro

只要每天做脊椎舒緩操，把平常僵硬成一團的脊椎一節一節鬆開，讓25節脊椎平均的伸展、活動，不用靠外力就能徹底放鬆脊椎周圍的肌肉，讓身體回到最輕鬆、自然平衡的狀態，這可是按摩也做不到的事情呢！

左右側彎 Sideway Arch
雙手十指交扣放在後腦勺，吐氣時身體側倒向一邊，吸氣時慢慢回正換邊，徹底伸展脊椎、側腰的肌肉，過程中想像背後有一道牆，身體貼著牆往兩邊倒，如果側彎時身體向前蓋、臉朝地面就拉不到！

左右抬臀 Pelvis Lift
雙腳微開，輪流將一側屁股抬離椅面，過程中可以活動腰椎、骨盆，還能活化側腰的肌群、臀部的肌肉。這個動作很挑戰骨盆的控制，一開始可降低難度，感受肌肉出力情況，屁股不用完全抬離椅面。

“Our only hope, our only peace is to understand it, to understand the `why.’ `Why’ is what separates us from them, you from me. `Why’ is the only real source of power, without it you are powerless.”

Gyro training is the means to get to an ends and the ends are you moving and feeling better the 165 hours per week that you’re not in the gym. You’re asked to work hard during your training session, to notice and improve on fine details of the motions and to breathe in specific patterns depending on the exercise. You can just follow instructions and essentially mimic your way through your workout and you will make gains. Or, you can gain power by knowing the why. On the macro scale it’s so your body can naturally and easily respond to the demands placed on it throughout the remainder of the week. Strength, flexibility & integrated breathing help you to be free from pain and discomfort and help you to perform the activities you enjoy with purpose and precision.

Easing a Stiff Back

Sometimes the back isn’t in pain so much as it just feels stiff and creaky. Those who participate in Gyro even just once per week say they can feel the difference. They feel more mobility in their spines, and therefore stronger in their cores. When the spine is more mobile, you’re bound to be better aligned. The head is stacked over the shoulders, the shoulders over the hips, and the hips over the ankles. When the skeletal system maintains this integrity, the bones – and therefore the muscles that surround them – can function to their full capacity.
Plus, the more mobile the spine, the stronger the abdominals as well. Because Gyro increases the range of motion in a stiff back, this allows the abdominals to turn on and work – whereas previously, the back would overcompensate and grow stiff trying to do the work of the abdominals.