(In the order of the most superficial to the deepest one)

First Layer: Trapezius

Second Layer: Latissimus Dorsi

Third Layer: Levator Scapulae & Rhomboids

Forth Layer: Posterior Serratus – Ups & Lower Fibers

Fifth Layer: Splenius Capitis & Cervicis

Sixth Layer: Erector Spinae: Spinalis: spinalis capitis, cervicis, thoracis/dorsi (click the forth image from the top in the center); Longissimus; Illiocostalis

Seventh Layer: Upper Most Superficial Transversospinalis (semispinalis capitis, cervicis, thoracis/dorsi)

Eighth Layer: Next Deeper Transversospinalis: Rotatores (longus & brevis), Multifidi

Ninth Layer: Deepest Transversospinalis & Sub-Occipitals: Sub-Occipitals, Intertransversarii, Interspinales

Tenth Layer: Quadratus Lumborum

Special feature:

Then, from standing position, I introduced very basic Klein technique roll down/up and bouncing, and my very beginning of gyroscope plane awareness exercise. Since we moved with awareness to the back muscles, the exercises become more effective. More gravity on…