Mindful movement and breath routine
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Join me in my mindful movement routine, which is relaxing for the body (hip flexors and spine, shoulders and neck) and calming for the nervous system.
It combines American biomechanist Katy Bowman's and deceased French Dr Schwenk's approaches to movement for health
- Find somewhere quiet to be in for just a couple of minutes, more if you can!
- Lie back, with head and shoulders propped up sufficiently for the backs of your upper legs to touch down (psoas release) and let your ribcage relax down in the space.
- Put your hands on your ribcage, finger tips touching, and close your eyes. Notice your breath without forcing or controlling it. Simply pay attention to its gentle rhythm.
- Feel you finger tips come lightly together when you exhale
- Feel your finger tips come slightly apart as you inhale
- Take your right arm up palm facing in, as your turn your head gently to the left and as you breathe in
- Set it back down as you bring your head back to centre and breathe out.
- Repeat on the other side
Do this as many times as enjoyable. No forcing!
- Take your right arm up with your left hand on the right side of your ribcage. Your left hand is letting you know if there is any movement in your ribs and therefore your thoracic spine instead of the shoulder. Keep the movement in the arm. Your arm won't go as far, probably!
- Bring your hands back to your ribcage and pay attention to the rhythm of your breath. Return to the rhythm of your breath a few times during the course of your day.
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