3 Part Neck? Movements

Transcription

1 3 Part Neck? Movements Guidelines: #1 - You don t have to do the movement. You can simply imagine doing the movement or read the instructions and then find out for yourself if your brain and body is working for you. #2 - If you decide to do the movement and if you bump into any discomfort. Then the next time, make sure you stay under that level and please stay well within your comfort zone. Please take off your shoes. You can keep your socks on or off. Find a place to sit comfortably and have your arms along your sides.

2 Test Comfortably look up at the ceiling and mark the spot.

3 Choose one foot to slide gently along the floor until the leg straightens to your comfortable level or...

4 or imagine the leg straightening.

5 Stay in your comfort zone.

6 Then, slowly retreat and feel as much as you can on the way back.

7 Then completely stop and rest with your knees bent and feet flat. Take that same foot and once again gently slide the foot along the floor to comfortably straighten the leg (or go as far as you comfortably can). Then slowly retreat and feel how your body adjusts as you return to the place where you started. One more time. Slowly slide the foot along the floor and feel how you can comfortable straighten the leg or move (or imagine) the leg away in your comfort zone. Stop. Then slowly move back while you feel how your body adjusts. Now rest completely.

8 Have your knees bent and feet flat touching the floor. Begin to slide the same foot along the floor until the leg comfortably straightens (or you imagine it).

9 Then comfortably curl your toes. Begin to slowly let go of the curled toes while you slowly move the foot back. Feel how your body adjusts. Then come to a rest so your feet are both flat.

10 Again slowly slide the foot along the floor. At your comfortable extent, gently curl your toes. Then begin to uncurl the toes as you bring the foot back to the place where you started where both feet are flat. Rest. Then one more time, slowly straighten the leg while you feel your foot sliding along the floor. Then feel how you curl your toes. Slowly let go of the toes and begin to bring your foot back feeling how your body adjusts to get back so you end up with both feet flat. Stop and rest.

11 Slide the foot so you can comfortably lengthen your leg. Then curl the toes. Then relax the curling of your toes. Then...

12 Begin to move the toes up towards the ceiling as you bring your foot back. Feel how your leg adjusts to come back. Once the foot is back, relax the toes. Rest.

13 Again slowly slide the foot along the floor. At your comfortable leg length, curl the toes and feel the tension underneath your foot. Slowly relax the tension. Then lift the toes up towards the ceiling and slowly slide the foot back. Feel the adjustment your body makes on the way back. Once the foot is back to where you started, relax the toes and foot. Rest.

14 Easily slide the foot along the floor until your leg is comfortably lengthened. Curl the toes. Slowly release the tension underneath your foot. Then lift the toes and gently slide the foot back and feel how your body adjusts to bring the foot back to where you started. Relax the toes and foot. Then rest.

15 Re-Test Now look up at the ceiling and see or feel if there is any difference.

16 Were you able to look up either a little higher or further back?

17 When you consciously use your awareness, your brain and body can make simple and yet extraordinary changes which can add up to becoming more mobile. This easy mobility then allows you to be more flexible. Flexibility is a certain type of strength since it can be maintained through conscious movement. The nervous system can be programmed and re-programmed in a way to create relaxation while rebuilding the necessary muscular function so your movements can be more coordinated and effective. When this happens, say goodbye to stiffness and pain and hello back to your comfortable, happy self again.