To get the most benefit:
Please dress comfortably so you can breathe without restriction and remove your shoes. If you wear glasses, you may wish to remove them, at least from time to time. Some lessons are done seated in a chair with a firm seat, feet on the floor underneath your knees. Others take place on the floor on a mat or blanket. Have a towel or small support handy in case you need it for under your head.
In each lesson:
- please move slowly and within a small range, at least initially.
- if you experience discomfort, make the movement smaller or slower, and if discomfort persists, please continue your exploration only in your imagination or simply listen to the lesson.
- rest when you like — before getting tired is ideal. Pause the recording if needed. Certainly rest if you find your attention can no longer stay on the movement practice as directed.
Pelvic Clock Sitting in a Chair
We all do a lot of sitting, and not always with ideal alignment. Take a break to explore small, gentle movements while seated to reduce discomfort and stiffness and to improve your posture.
Graphic from Relaxercise (M Reese, D & K Zemach-Bersin)
Engage Your Upper Back
The upper back — you know, the part of the spine between your shoulder blades — is an unknown, and therefore unmoving, part for many of us. This lesson uses the action of lightly pushing your hands into the wall above your head while lying on your back to wake up this area.
Getting to Know the Glutes
We often lose the strong function of our gluteus muscles as we age. This 20-minute lesson involves lying on your back, front, kneeling and standing to explore these important muscles and differences in how we use our two sides. Move at your own pace and feel free to explore this lesson in segments. Functioning glutes help us keep our balance, maintain upright posture and enjoy powerful and easy walking.
Hands Release the Back
Wake up with a stiff back? A bit of discomfort left over from yesterday’s activity? Or need a little break in the midst of gardening? Use your hands at the back of your pelvis to remind your lower back of its length and flexibility
In a seated position, use your imagination to bring your spine into upright alignment. Very small adjustments can improve your ease in sitting and standing. Bring these tiny movement to mind during the day. Pick some specific times to do this, such as while waiting for a page to load at the computer or for the microwave to finish warming your drink.
Improving Neck Comfort
Expand your idea of your neck! Consider and experience the contribution of your middle back to the smooth and comfortable movement of your head. Master Teacher Dr. Ruthy Alon developed this lesson in her Bones for Life® program to improve posture, balance and walking.