sources (thanks Dad!) - https://youtu.be/i21JaPr-f2c https://youtu.be/0CaKeeNHXL4
- all positions done while seated (thinking a drum throne without back would be best)
- all positions repeated 5-10 times
lower-back and hips positions
- simple cat-cow
- on inhale
- lift shoulders up and back
- arc back
- lift chin
- hands move to thighs
- on exhale
- pull shoulders forward
- round back
- drop chin
- hands move to knees
- circles
- chest forward then right then back then left
- reverse direction
- (this is where not having a back on the chair should help)
- lean
- straddle legs out (wider base)
- one hand behind head
- elbow out
- opposite hand on same-side knee
- on exhale
- bend at waist and bring elbow towards opposite knee while rotating head
- on inhale
- return to starting position
- leg stretch and bend
- extend one leg out
- other foot is planted flat
- flex extended leg's toes up
- lean forward towards toes as far as is comfortable
- be sure to NOT allow your back to round over
- keep bend at waist and chest lifted
- hold position for 5-10 seconds
- lean back to seated position
- lift extended leg to be parallel to floor (if possible)
- try to keep back vertical; don't lean back
- hold position
- repeat with other leg
- figure-4 stretch
- my variation
- place foot on opposite thigh with supporting leg as level as possible
- grip toes of raised foot with same-side hand to pull foot towards knee (flexed)
- place oppose-side hand on raised knee to push down and assist with rotation
- rotate away from raised foot keeping back straight
- attempt to look as far behind as possible
- hold position 30 seconds
- alternate sides until you lose count of reps
- this variation seems to do everything the below does but is easier IMHO
- place one foot on opposite thigh with leg as level as possible
- keep foot “flexed” (lifted towards knee)
- palms on raised knee to increase stretch in hip
- hold position for 5-10 seconds
- place opposite hand upon raised knee
- extend other hand and arm out and back
- increases rotation towards stretched hip and lifted leg side
- rotate at waist as you twist as far as is comfortable
- hold for 5-10 seconds
- repeat on other side
- single leg-lift stretch (especially nice for hips after figure-4 stretch)
- interlace both hands over one knee
- on inhale
- lift held knee to chest
- some motion in back is normal but try to keep it straight and not lean back
- on exhale
- lower leg
- repeat with other leg
neck and shoulder positions
- shoulder roll
- roll shoulders in circles
- both directions
- repeat 10 times
- flying arms
- flap arms up and down as far as comfortable
- repeat 10 times
- swinging arms
- extend forward and sweep large circles (full shoulder rotation)
- while arm is forward grab with opposite arm and pull across chest as far as comfortable
- hold position
- can do both swinging arms at once then pull them across individually
- place one hand behind head, elbow bent and lean towards opposite side
- increase stretch by grabbing elbow with opposite hand
- extended arms with flip
- extend arms in front, palms up
- raise arms fully
- drop arms to front
- flip palms
- drop arms to sides
- raise arms fully
- flip palms up
- repeat
- <shrug>
- shoulder hug with forward bend
- grab opposite shoulders and pull into hug
- can also bind arms into “eagle pose”?
- i found shoulder-hugging more comfortable (no strain on elbows) but “bind arms” gets more shoulder stretch
- bend forward at waist as far as is comfortable
- hold position
- reverse stacking of arms and repeat
- breathing cactus
- elbows locked at 90 degrees, hands up
- on inhale
- extend arms fully back
- on exhale
- bring hands together in front
- arm behind neck extension
- pull one arm behind; increase stretch by grabbing hand with opposite hand
- neck away from first arm to increase stretch between neck and shoulder
- hold position
- repeat with other arm
- neck rolls
- move head in large circles to stretch neck muscles on all sides
- reverse direction
- note breathing and spots of tightness
- back twist
- griping opposite leg pull waist into rotation as far as is comfortable
- placing same-side arm behind back also adds a shoulder stretch to this movement
- also can help with twist by pushing into low back
- hold position while trying to relax back muscles