Ron's Brain Dump

**This is an old revision of the document!**

source (thanks Dad!) - https://youtu.be/i21JaPr-f2c * all positions done while seated (thinking a drum throne without back would be best) * all positions repeated 5-10 times * simple cat-cow positions

• 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 rooted
• 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)
• hold this position for 5-10 seconds
• repeat with other leg

* figure-4 stretch

• 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