Dancing your way to a Solid Spine

[Guest guest]

All,

Here is a summary of some drills that Doc shared with us during the Huna

Convention. You might find yourself using these and then telling us how you

feel... your choice!

 

Lower Back Drill (Sciatica)

 

Lay on floor, supporting the neck with 2 " book or firm neck pillow.

Support heals on a chair, so your leg make about a 90 degree angle.

Have the chair just a little to far away to stretch the lower back.

Rock back and forth for 3 minutes.

Move the chair in a little so you are 'relaxed' on your heals.

Rock back and forth for 3 minutes.

Move the chair in a little to close to stretch the lower back the other way.

Rock back and forth for 3 minutes.

 

 

 

Neck Drills

 

Look up, roll head back, with mouth open.

Breath in through the nose

Close lower jaw over upper teeth, hold breath Release breath as you move your

head back to 'normal'

--- Repeat 3x

 

With both hands reach over your shoulders, as low as you can to the back of your

neck...

Next to your spine, press downward and in slightly

 

Now, move chin to chest, while breathing in through your nose Hold neck and

breath in this position momentarily, Breath out as you move your head back to

'normal'

---- Repeat 3x

 

Move hands to across your stomach...remember to breath throughout...

 

(continuous, slow circular motion)

Roll head to the right, forward, and then SLOWLY all the way around -- repeat 3x

Roll head to the left, forward, and then SLOWLY all the way around -- repeat 3x

 

Hold Right Hand on left shoulder,

Move Right ear to right shoulder, hold, head up -- repeat 3x

 

Hold Left Hand to Right shoulder,

Move Left ear to left shoulder, hold, head up -- repeat 3x

 

Move hands to sides, relax

Angle stretches (45 degrees)

Left/Forward, hold, head up -- repeat 3x Right/Forward, hold, head up -- repeat

3x

 

Greg R.