1.JAW OPENING AND CLOSING AND FACIAL RELAXING.
Open the jaw as wide as you can (GENTLY) and close it again gently compressing the teeth. Then wiggle the facial muscles (make funny faces! stick out your tongue! make funny noises if you want to!)
2.OVERALL ROTATION OF TORSO.
Begin by standing and rotating the torso from side to side while you swing your arms. Let your head rotate with your arms.
3.OVERALL FLEXION AND EXTENSION OF SPINE.
GENTLY tilt the head back and roll the pelvis forward, arching the spine and pulling the flexed arms backwards at shoulder height, breathing in. Then tilt the head forward and roll the pelvis backwards, bringing the elbows of the flexed arms together and down simultaneously, arching the entire spine, breathing out. Keep alternating gently between these two movements.
Rotate both shoulders simultaneously going backwards and forwards in full circles. As the shoulders are moving upward, breathe in. As they move downward, breathe out.
Pull the shoulders up to the ears and hold them there as you breathe in, and breathe out and let them drop.
Stand with the arms at shoulder height out to the sides, with the elbows bent at 90Ã¸. As you breathe out bring the arms with gradually increasing vigour across the chest. As you breathe in again take them back to the original position.
Sit in a chair with a straight spine and with your feet flat on the floor/ground. Grab onto the chair and pull your shoulders down as far as you can. Gently bend your head forward. Then return to neutral, open your mouth wide, and bend it back, close your mouth and breathe, then open your mouth, and return your head to neutral. Ensure that you lengthen the whole spine, by opening your mouth as wide as you can, while the head goes backwards.
If you fail to lengthen the spine then you may cause harmful compression at the back of your neck. Also bend to the left, and the right, and rotate to the left and the right. Make sure you pause, breathe, and relax with each direction, and feel the stretch.
8.TURTLE EXERCISE (Two Ways).
a) As you breathe in in a seated position, tuck the chin in and lengthen the spine (as though someone was pulling on a rope attached to the very top of your head) while pulling your shoulders down (NOT with your hands this time.) Then as you breathe out raise the shoulders and tilt the head gently back, bringing the back of the head and shoulders closer together.
b) As you breathe in gently flex your neck while tilting your head backward. This resembles a turtle sticking its neck out of its shell. Then as you breathe out reverse the movement and bring the head back to its original position.
Stand with your back to the edge of a table or bench or some other stable support about three or four feet high. Place your hands on the support with your fingers pointing forward. Then drop down, breathe out, bend your knees, let your head fall forward and rock from side to side gently. Remember to breathe and relax. Then come up and breathe in.
10.MID-BACK FLEXION AND EXTENSION.
With straight elbows and knees bring the arms up next to the ears and breathe in. Then bring them down and back, clipping the side of your thighs as you breathe out. Try to feel a pendulum-likej motion of the arms.
11.LOWER BACK EXERCISE.
Stand with the feet about shoulder-width apart with straight knees and elbows, fists gently clenched, and arms out to the sides. Breathe out as you rotate to one side and bend forward, bringing the fist of the other side down onto or towards the ground between your feet. As you breathe in reverse the movement coming back to centre and repeat on the other side.
12.POLARITY SQUATTING EXERCISE.
a) Squat with the heels of the feet on the ground one to two feet apart depending on your flexibility. If you cannot keep the heels on the ground then come up until they touch the ground again and go from there. Now gently move side to side, clockwise and anticlockwise, forward back, and twisting either way.
b) Then clasp your fingers behind the back of your head and your upper neck and stretch the spine while rocking as above. Remember to breathe.
c) Then repeat the above with just the right hand behind the head, then just the left, then both again.
Assume a stance like a Sumo wrestler, with your feet pointing out, your hands on your knees, your lower legs perpendicular to the ground, and your elbows straight. Then bounce up and down until you feel heat.
Sit on the edge of your seat with your feet flat on the ground/floor and somewhat separated. Then breathe out and bend forward slowly letting the spine ripple. Then breathe in and come up gradually one vertebra at a time.
15.ANAL AND PELVIC FLOOR CONTRACTION AND RELAXATION.
Stand or sit and contract the pelvic floor for a few seconds as you breathe in. Then relax the pelvic floor as you breathe out.
WARNING: If in doubt, consult your doctor before attempting these exercises, especially if you have a known spinal problem.
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