Stretching & breathing

Complimentary Therapies

Stand with feet shoulder width apart. Feet facing slightly outward. Stretch only to feel stretch. NO PAIN

1.       Breathe in deep (feel lungs expand) through nose – breathe out through mouth and feel lungs empty of air. Do this 3 times.

2.       Start at head –

Tilt head slowly and smoothly to the left (ear to shoulder without lifting shoulder); bring head upright. Tilt head slowly and smoothly to the right. Bring head upright.

Turn head (keeping body still) to left shoulder; bring face to front. Turn head to right shoulder; bring face to front.

Keeping head still: Move eyes up and down, side to side. Open mouth and move jaw side to side. Close mouth.

3.       Breathe in deep (feel lungs expand) through nose – breathe out through mouth and feel lungs empty of air. Do this 3 times.

Rotate left shoulder forward (keeping body still); rotate left shoulder backward.

Rotate right shoulder forward (keeping body still); rotate right shoulder backward.

Bend left elbow and slide left hand to right shoulder, across the body, and over right shoulder.

Do not lift elbow from body. Slide left hand back down body and rest on waist.

Bend right elbow and slide right hand to left shoulder, across the body, and over left shoulder.

Do not lift elbow from body. Slide right hand back down body and rest on waist.

4.       Breathe in deep (feel lungs expand) through nose – breathe out through mouth and feel lungs empty of air. Do this 3 times.

Keep hands on waist and heels on floor – slowly and smoothly twist body to left, bring body back to front, and then twist body to right and bring body back to facing front.

Bend body forward; stand upright; bend body backward (keep hands on waist and heels on floor)

Imagine a beam of light coming from between legs straight down – hands on waist, feet apart, slowly and smoothly move hips in a figure of 8 movement. First one way and then the other – finish in standing position.

5.       Breathe in deep (feel lungs expand) through nose – breathe out through mouth and feel lungs empty of air. Do this 3 times.

Bring left foot forward and slowly bend left knee – keep heel on floor; bring left foot back to standing position. Do same with right foot.

Standing upright, feet apart: Lift both heels from floor (may need to hold back of a chair); lower heels to floor

Lift both balls of feet from floor; lower to floor

Stand on outside of both feet; bring to standing position. Stand on inside of both feet; bring to standing position.

6.       Breathe in deep (feel lungs expand) through nose – breathe out through mouth and feel lungs empty of air. Do this 3 times.    SIT IF FEELING DIZZY – SHOULD FEEL RELAXED                   DO MORNING AND NIGHT