Kyle Grimshaw-Jones ND, RT www.conscioushealing.com.au
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
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
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
WARNING: If in doubt, consult your doctor before attempting these exercises, especially if you have a known spinal problem.