Ron's Brain Dump

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

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 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
  • forward-lean (similar to cat)
    • round back and tuck chin down
    • holding knees lean back to increase stretch in back
  • single leg-lift 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 5-10 times
    • repeat with other leg