A DAILY MOVEMENT ROUTINE

 

Here is a video (https://youtu.be/DAVUUzHVTt0) demonstrating the movements that are not already in video format on the Movement Explorations page. If you questions, please email Kelly at kmollnow@mac.com.


 

1) Breathing --- in and out through nose only, lips touching, space between teeth.  Feet apart - inhalation and bring arms up over head.  Exhale and bring arms down.  Repeat 4 times.

 

2) Standing circles - Arms are straight, let them go, movement comes from the hips.  30 seconds-1 minute. 

 

NECK/HEAD

3) Rainbow neck - look at right collarbone, eyes lead head in rainbow pattern to end up looking at left collarbone - 4 reps  (see Movement Explorations document for video)

 

4) Chicken neck and double chin - 4 reps (see Movement Explorations document for video)

 

5) Tapping on face - forehead above pupils, outside edge of eyebrows, temples, directly under pupils on cheekbone, between bottom of nose and top lip, little hollow in chin - 8 taps

 

ARMS

6) Shrug circles - 4 each direction (all the way up, all the way back, all the way down, all the way forward) - don’t let ribs thrust forward (see Movement Explorations document for video)

 

7) Arm circles - split stance, left foot forward while right arm circles.  Do both directions.  Right foot forward while left arm circles.  Do both directions.  4 each direction.

 

8) Both arms - Reverse arm circles (one arm going forward, other arm going backwards). 4 each direction (see Movement Explorations document for video)

 

9) Bear hugs - switch which hand is on top;  4 reps each side

 

10) Scarecrow and alternating scarecrow - 8 reps

 

10.5) Rotation possibilities of arm structure (see Movement Explorations document for video)

 

HANDS

11) Make a fist and then extend each finger, starting with pinky. (see Movement Explorations document for video)

 

12) Flat hand - squeeze fingers together (adduct) and spread apart (abduct) (see Movement Explorations document for video)

 

FEET

Rolling out feet with lacrosse ball -  at least 1 minute per foot. (see Movement Explorations document for video)

 

FLOOR WORK

 

13) Flexor stretch - palms down, fingers pointed back towards body.  Don’t overdo this one.

 

14) Rocking with head nods, also looking over shoulder.  Lots of ways to rock... Head up, not looking at hands.

 

15) Arm to Hip #1 (see Movement Explorations document for video)

 

16) Crawling in a box 

 

17) Rolling patterns -- leading with leg and then with arm, 2 or 3 in each direction.

 

18) Windmills (see Movement Explorations document for video)

 

19) Hip joint circles ---Lying on your back.  Start with your right bent knee and make a slow circle at your hip joint. Do 4 and then repeat on same leg, but in the opposite direction.  Switch to the left side and do bent knee circles in both directions.  Come back to right side and repeat with straight leg, both directions.  Then left leg - straight and both directions.

 

20) Finish with a minute or two of constructive rest - and go about your day!