Stretch Essential Movements, only
Arm up overhead: Slowly bring one arm up at a time, lengthening and gently reaching as high as you can. Allow the ribs to open on the reaching side. Let the arm float down
Scoop of Air: Cross your forearms and let them unfold overhead. Open them out to the sides and down. Do this movement as often as needed for a pause
“Stretch Arm Up and Behind the Ear”: Stretch one arm up above the head and move it back behind the ear. Float the arm back down. Repeat with other arm
“Upper Chest Opening”: Extend one relaxed arm forward at shoulder height and open it to the side with the elbow slightly bent, and gently turn the head in the opposite direction. START HEREThen come to neutral.* Repeat with other arm
Neck Stretches:
Begin with the head in line with the spine and move gently and with care
Tip head to the side, return to center and over to the other side
Nod head down and up (initiating the movement from the very top of the spine)
Turn head left and right
Contraindications:
Do not collapse the head straight back
Do not collapse the head to either of the back diagonals
Link for Osteoporosis cautions
“Arm Rotation”: With arms out to the side at shoulder height, rotate palms forward and backward. Alternate by turning hands in opposite directions. This movement can be done with arms at the sides, in front, overhead, or with one arm at a time
“Embracing the World”: Bring one arm forward, the other arm back with palms up. Allow the whole torso to rotate in the direction of the back arm, feeling the opening in the chest. Lift sternum and look upward. Let arms move slightly back. Do not arch the lower back. Lower the arms and return to center
“Side Bend”: Lift right arm out to the side and up above the head. Lengthen up, reach and extend arm to the left side allowing the ribs to open and expand on the right and come closer together on the left. Maintain the length as you return arm and spine to center
“Accordion”: Reach right arm way out to side, leaning head toward that arm. Extend the arm and arc it upwards and over the head, leaning to the left to open the space between the ribs. Maintain the length as you return arm and spine to center
Psoas Stretch: Stand with one foot a little in front of the other. Shift your weight from foot to foot. When you shift your weight forward, lift the back heel, and when you shift your weight back, lift the front forefoot. Then, bend the back knee and lower your hips while keeping the back long, with shoulders, hips, knees, and ankles in alignment. The weight is on the back leg (like sitting on a stool), and the front leg is long. On the repeat of this movement, rotate the leg in the hip joint by moving the forefoot side to side. Now, shift the weight forward, bringing the pelvis and torso directly over the forward foot keeping the back leg long, which especially lengthens the psoas of the back leg side. On the repeat of this movement, rotate the leg in the hip joint by moving the heel side to side. Then, add arms into this movement; there are two possibilities. Both arms can sweep backward in the bowing part of the movement, and when coming forward, sweep arms forward and up, lengthening from back toes to the reaching fingers. Or use just one arm, the one that corresponds with the back leg. Be aware to keep the chest forward, not collapsing the lower back
Forward Bend from hip crease/Hinging Forward: With soft, unlocked knees, hinge forward at the hip crease. Lengthen and release spine, head, and arms toward the floor. Come up to standing, moving from the hip joint. Keep the head in alignment with a long spine. Lift arms in front of the body, and reach up to ceiling - open arms to side and down.
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* Most of these movements are in The Rosen Method of Movement, 1991, Marion Rosen & Sue Brenner.