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Datę Name.

Startlng Position: Sit on heels with hands on top of bali. Lean forward letting the bali roli forward and relax spine into a C curve.

Movoment/Exercise: Walk hands out and roli bali forward while slightly lifting buttocks. Relax spine and allow it to hang from shoulders and hips flike going under n limbo stick. Do not arch back like a cat). Go out as far as comfortable. Pause.

I toturn to beginning curved position by lowering hips and rolling bali backward.

Koop head between arms and eyes focused on floor.

iiiunthlng Inhalo on roli out, exhale on return.

Modlflcntlon:

l ll u im n |g dlscomfort in shoulders, bend elbows

nul 1(1 Kida.

* ¹¹ unablii to sit on heels, start exercise in kneeling t l dl In ( hali wlth bali in front on bed.

1'iiigiaNnloir Al end of stretch, shift weight back slightly, so that one hand can be |"^Bheo'l Inln lim bali and lift the other hand off the bali one inch. As arm lifts, tighten •u"iiPiniiwiln and koep back fiat.

Iliłlit    (I®, muli

h><    lliuse/iliiy

R«p«at_Times

i mimmiila Mi in. •,/nwly muI try to feel each veriebra glide forward in succession slarting at the urn A m, U, linii /»imlo/idod. On return, Iry to feel each vertebra move backward in succession as ./■/u.' ii lim,ud li,oi„ will be visible sliffness in the movement of the spine ifthere is restriction fmltt.iMi! im. i u/ im u u vntebrne This Is also a gentle self controlled stretch for shoulder ftexhn.

** liy .Itiaim* Motnni Mnyiir, PT

Kneel, Bow and Side Bend____2^9

Starting Position: Sit on heels with hands on top of bali. Lean forward letting the bali roli and relax spine into a C curve.

Movement/Exercise: Keeping hands still on bali and head between arms, roli bali to one side allowing trunk to tum. Hołd and look under arm. Return to center and repeat to other side.

CAUTIOH: STAY WITHIN PAIN FREE RANGĘ. PAD KNEESIF NECESSARY.

Breathing: Inhale on roli to side, exhale on return to center. Modification:

1.    If there is discomfort in shoulders, bend elbows out to side.

2.    If unable to sit on heels, start exercise in kneeling position or with legs out to side.

3.    Sit in chair with bali in front.

Progression: Make surę there is sufficient padding under knees. Roli out farther and lift feet from floor to balance weight on knees and hands. Begin exercise. Allow feet to sway from side to side to counter balance arms.

Feel how this allows greater spinał rotation and rib expansion to each side.

Hołd Seconds / Repeat_Times / Do_Times/day

Purpose/ Goal:.

Comments: Notice how ribs expand during lateral flexion on one side as the shoulder and hips get closer together on the other. There may be visibie stiffness in the cun/e ol the spine if there is restriction in the movement between two or morę vertebrae. This exercise also allows gentle shoulder flexion plus internal and external rotation.

© 1995 by Joannę Posner-Mayer, PT

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