Difference between revisions of "Movements"
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| − | Hold | + | Hold each position 10 seconds then 10 bumping motions into the stretch, hold for 20 seconds, bump, hold for 30, bump. |
| − | Muscles relax into a stretch, don't push it too far at first. | + | Muscles generally relax into a stretch, don't push it too far at first. |
Symmetry - repeat actions on both sides. | Symmetry - repeat actions on both sides. | ||
| − | + | == Standing == | |
| − | * Head and | + | * '''Head and Neck''' - left, then right, then forwards, then backwards - no circling |
| − | * | + | * '''Shoulder Backbend''' - tense buttocks, straight bodyline, raise arms straight above |
| − | * | + | * '''Spine Backbend''' - tense buttocks, touch shoulder blades, relax shoulders |
| − | * | + | * '''Arm Rotations''' - arms out sideways, circle forwards and down from shoulder in increasing size, then backwards, then alternating |
| − | * | + | * '''Shoulder''' - arm extended across chest front, using other forearm from below to hold back towards body |
| − | * | + | * '''Prayer Mudras''' - arms palm to palm in front of chest, then behind back, then pointing downward |
| − | * | + | * '''Rear Hand Clasp''' - arm over shoulder and down back, use other hand to gently pull elbow from above or hold down wrist from below |
| + | * '''Wrist-Biceps Stretch''' - palm on wall pointing backward, straight arm, twist body away | ||
| − | * Big hip circles | + | * '''Big hip circles''' - large and small, then reversed, then figure of eight, and reversed |
| − | * | + | * '''Kneeling Lunge''' - kneeling on one leg, the other out in front, arm stretch down extended leg, other arm over head |
| − | |||
| − | == | + | * '''One Leg Pike''' - one leg on chair, lean forward, touch toes. advanced; without chair, hold leg up in front by foot |
| + | * '''Stand on One Leg''' - hold other, close eyes | ||
| + | |||
| + | * '''Shake Everything About''' | ||
| + | |||
| + | == Lower == | ||
| + | * '''Lying Cross''' - on all fours, one arm below, lower until shoulder touches the floor, deepened by laying down | ||
* Bring feet together towards crotch, hold feet with hands, butterfly wiggle hips up and down. Advanced; gently push knees down | * Bring feet together towards crotch, hold feet with hands, butterfly wiggle hips up and down. Advanced; gently push knees down | ||
* Put foot in opposite elbow crease, wrap arms around and clasp hands together, cradle leg towards body | * Put foot in opposite elbow crease, wrap arms around and clasp hands together, cradle leg towards body | ||
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* Happy cat, angry cat, undulating cat forwards/backwards, DISCO [boots]cat! | * Happy cat, angry cat, undulating cat forwards/backwards, DISCO [boots]cat! | ||
| − | + | == Other == | |
| − | * Jaw and facial muscles | + | * '''Jaw and facial muscles''' |
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Revision as of 00:53, 12 September 2018
Hold each position 10 seconds then 10 bumping motions into the stretch, hold for 20 seconds, bump, hold for 30, bump.
Muscles generally relax into a stretch, don't push it too far at first.
Symmetry - repeat actions on both sides.
Standing
- Head and Neck - left, then right, then forwards, then backwards - no circling
- Shoulder Backbend - tense buttocks, straight bodyline, raise arms straight above
- Spine Backbend - tense buttocks, touch shoulder blades, relax shoulders
- Arm Rotations - arms out sideways, circle forwards and down from shoulder in increasing size, then backwards, then alternating
- Shoulder - arm extended across chest front, using other forearm from below to hold back towards body
- Prayer Mudras - arms palm to palm in front of chest, then behind back, then pointing downward
- Rear Hand Clasp - arm over shoulder and down back, use other hand to gently pull elbow from above or hold down wrist from below
- Wrist-Biceps Stretch - palm on wall pointing backward, straight arm, twist body away
- Big hip circles - large and small, then reversed, then figure of eight, and reversed
- Kneeling Lunge - kneeling on one leg, the other out in front, arm stretch down extended leg, other arm over head
- One Leg Pike - one leg on chair, lean forward, touch toes. advanced; without chair, hold leg up in front by foot
- Stand on One Leg - hold other, close eyes
- Shake Everything About
Lower
- Lying Cross - on all fours, one arm below, lower until shoulder touches the floor, deepened by laying down
- Bring feet together towards crotch, hold feet with hands, butterfly wiggle hips up and down. Advanced; gently push knees down
- Put foot in opposite elbow crease, wrap arms around and clasp hands together, cradle leg towards body
- Continuing the above pose, hold foot and bring towards sternum
- Extend both legs at 90° or less, rotate and stretch legs/feet in and out
- Happy cat, angry cat, undulating cat forwards/backwards, DISCO [boots]cat!
Other
- Jaw and facial muscles
.