collect up all books so you're ready to reach if necessary. Get the exercise pad for micro adjustments
lie down and align the top of the monitor with a line by using the mirror and a perpendicular line. catch the cognitive distortion to lean way far forward and adjust for this
Consider adjusting level of books using the exercise pad for micro adjustments. Take time and listen out for the pain
Take your time here to get it right
you can get it if you really want
you can get it if you really want
Set up supports for elbows and the keyboard unit so that fingers can easily stretch to the top row of letters
Remember these principles
Catch the stress - deep breath and whispered AAARRRRR
nothing to do - don’t do too much or try to find the right position - the emphasis is on doing less.
Direct your intention
Unite your posture
‘Smile, breathe and go slowly.
Type out a sentence about what you’re grateful for to see whether you can reach all of the keys easily without straining
See whether the head is happy on the books
same with the shoulders
Scan the neck trapezius shoulders shoulder blades deltoids as you breathe easy and continue to release tension
Scan the elbows wrists bum and length of the back again as you breathe easy and continue to release tension
Let the neck roll upwards and lengthen to find to find its true height
Use the hand on the neck to slowly slide upwards and to help the neck lengthen
Now feel for the The point at the very top of your head and the top of your spine feels as if gently suspended by an invisible piece of string from the centre point that runs down to the base of the spine
Visualise joy in Motion and be grateful for this opportunity to change
look to one side and see whether my eyes are aligned in a mirror PAUSE
let the legs hang easily, rest on cushions to loosen, Pick up the keyboard and do the turning hip joint, move to the , feet outside of the knees and hips to rest easily.
If the legs are falling inwards then move the feet closer together. 2. If the legs are falling outwards then move the feet further apart
Tell yourself: "I am relaxing: from my toes.... to my tail bone... to the smile on my forehead. Find a reason to laugh - so laugh!
neck nod up and down inside range of movement with hand checking relaxed big muscle
Put your finger on your chin and gently nod your head forward and back on your nodding joint. Keep the movement very small so you are just nodding your head and not your neck.
Take time with this.
And then Put another fingertip at the back of your skull, high up under your hairline. Nod again; you should feel the movement of your head at this point. Take time to notice the co-ordination between your two fingertips.
Next Now put your fingers on your mastoid process, two bumpy bits right behind your ears. This is part of the base of your skull. Allow your head to nod. This is a movement, and it is easy to do this movement while keeping the joint locked. It takes time and patience to let the movement take place as a result of release.
Lay hands on muscles underneath ears and ask for the neck to lengthen
look to one side and see whether my eyes are aligned in a mirror Pause to allow this to happen
Breathing Out with a full breathe Pause to allow this to happen let the air in and keep the chest Hollow and your breastbone still
Breathing out release relax & lengthen neck
Eyes look straight up, have a soft gaze with eyes back and apart
Now raise your standards For joy in Motion
(Breathing out): Relax your shoulders away from your ears From the centre of your traps, Keep your deltoids relaxed and feel your shoulder blades flatten to the floor like like dinner plates.
Release relax and allow shoulders to lengthen , then elbows then Wrists
Relax/hollow chest and allow back to stretch open - shoulder blades separate gently away from spine to go wider and longer)
Send the mid-back-of-neck backwards feeling the support beneath
89 (this activates the neck stabilizer muscles). Release relax & lengthen from the side of the breast, to the mid collar bone and from the collar bone, to the mid-back-of-neck.
Soften your breastbone and sides of chest and then take note of the line from the left collar bone to the side of the neck - let it release! Do the same for the right!
Release relax & lengthen from the mid-back-of-neck to the base of the skull. You might feel your head lift forward and upwards "like a helium balloon".
Let the back lengthen and widen
Ask all parts of your neck to relax
Sink down Elbows equally, as if supported by balloons floating on water
Extend fingers and relax equally from center of palm
Feel your body widen, melt, and lengthen.
Imagine sand trickling from your back pockets.
Relax lower back and stomach muscles completely allowing lower back to straighten
Pelvis and hips remain level by relaxing equally
Scan the body as you breathe easy and continue to release tension
Tell yourself: "I am relaxing: from my toes.... to my tail bone... to the smile on my forehead.
I’m getting fit - that means to be able to exercise and run and swim and the monkey handlebars and improvise contact dance and tango
Great work another step towards showing motion. Celebrate!