Exercices

Simple, easy to practice at your own pace

Practice at home

Here is easy exercices to practise and that will allow you to untie accumulated tensions in certain parts of your body. The advantage of practising these movements is to bring flexibility and life to the whole body.

Some of these movements are practised lying on your back on the floor. If this causes a discomfort in the back of the head and there is pulling in the nape area, the position will be eased by placing a small cushion under your head.  

Massaging your neck

Contraindication: none

  • Sit on a stool or chair, with your thighs, legs and ankles joined and your feet very solid on the floor.
  • Slowly turn your head to the right and then to the left, and then back into its axis.
  • Does your head turn better on one side than the other?
  • Keep your mouth partly open ; inhale normally through the nose and exhale through the mouth.
  • With three fingers of the right hand, grasp the top of your neck. Grasp firmly the skin and muscles that begin there.
  • On expiration,  turn your head slightly as if to say ‘’yes’’.
  • Then a little lower, grasp the skin and muscles and lower your head again on expiration.
  • Continue to do this along the neck to the seventh cervical vertebra.
  • Turn your head once more to the right and to the left, and compare if this movement is easier to do than before.

Massaging your shoulders

Contraindication: none

  • Sit comfortably on a chair, feet firmly planted on the floor.
  •  Keeping your mouth open, use the palm of your left hand to enfold  the roundness of your shoulder.
  • Gently caress your shoulder all around, discovering its roundness.
  • Then place your hand on top of your shoulder and try with your whole hand to hold the skin and muscles of that area.
  • Breathing through the mouth, try to lift the skin and muscles, then relax. Repeat three to four times.
  • Before doing the other shoulder, stand up, arms loose along your body.
    Then compare the difference as expressed in both sides.
  • How do you feel your right shoulder relative to the left?
  • What side of your face seems more open?
  • Then do the other side of your body.

Posing the lower back

Material : two tennis balls

Contraindication : Lumbar disc herniation, Acute sciatica

  • Lie flat on your back on a mat or a blanket.
  • Bend your legs and place your feet apart ( shoulder-width of your buttock bones).
  • Observe how your lower back lies on the floor.
  • Keep your mouth open, letting the air enter your nostrils and exhale through the mouth.
  • As you exhale, try to squeeze both feet together at the same time. Do this three times.
  • Place the two tennis balls, one under each of your buttock bones. If you have a history of sciatica, place the balls on the sides of your buttocks.
  • If you feel this is painful, move them a bit up or down.
  • Allow time for the buttock bones to pose on the balls.
  • Lift the right foot from the floor, to bring your knee to your chest.
  • Lift the other foot and bring your left knee toward your chest.
  • Place your hands on the front of your knees. 
  • As you expire, bring your knees toward your chest a few times. Repeat four to six times.
  • Place your feet, one after the other on the floor and remove your tennis balls.
  • Keep your knees bent and observe once more how your lower back poses on the floor.
  • Is there a difference?

Lengthen your lower back and give flexibility to your legs

Material : two tennis balls

Contraindication : lumbar disc herniation, acute sciatica

  • Lie flat on your back on a mat or a blanket.
  • Bend your legs and place your feet apart (shoulder-width of your buttock bones).
  • Place both tennis balls as in the previous movement.
  • Allow time for your buttock bones to pose on the balls, breathing smoothly.
  • Lift your right foot from the floor, bring your knee toward your chest.
  • Lift the other foot and bring your left knee toward your chest.
  • This time, place your hands behind your knees.
  • Cross your legs to bring the soles of your feet toward the ceiling
  • Try to maintain a plateau with your feet.
  • Breathing through your nose, make a pointed angle with your feet, toes directed toward the ceiling.While exhaling, push your heels toward the ceiling.
  • Alternate a few times (seven to eight), at your pace.
  • Bring slowly your knees toward your chest and place one foot after the other on the floor. Remove your tennis balls.
  • Observe how your lower back, legs and upper body pose, and how your breathing works.

Massage your feet

Contraindication: none

Here is a movement to untie the accumulated tensions in the feet.
Material: A walnut

  • Sit comfortably on a chair, barefoot
  • Place the walnut under your right foot
  • Roll it under the entire surface of the sole of your foot and under

    the cushiony area, the toes and the heel

  • If you feel any sensitive areas, go slowly and remember to breathe
  • Before doing the other side, get up and take the time to feel how your feet touch the ground
  • Is there a difference? Does one foot pose better than the other?
  • Do the other side.

Take your feet in your hands

Contraindication : severe arthritis in the feet

  • Sit comfortably, barefoot on a stool
  • Place your right foot on your left thigh. Keep your right foot in its axis.
  • This may be difficult the first time, so go easy and breathe.
  • Bend your toes until five small bumps appear on the top of your foot 
  • Wait a minute, then release the flexion and gently separate your toes from the hand fingers.
  • Take the time to walk a bit before doing the other foot and feel how your right foot is in contact with the ground.         



                                             

Educating the chest cage

Material : a walnut or a small rubber bal

  • Lie flat on your back on a mat or a blanket.
  • Bend our legs and place your feet apart (width of your buttock bones).
  • Loosen your jaws letting the air enter normally through the nose and out through the mouth, without forcing.
  • Focus your attention on the movement of your chest. How does it act?
  • Roll your little ball or walnut all along your sternum, up and down. You may use both hands to do this.
  • If you discover tension areas of tension, press on them to release these tensions, maintaining a fluid breath.
  • Next, roll your ball or walnut under your right collarbone (clavicle) with your left hand.
  • Roll under the other clavicle with the opposite hand.
  • When both sides have been worked thoroughly, release and feel the sensations on the front of your chest.
  • Has the movement of your rib cage changed?
  • How does it act?
  • Is it more open? More ample?