Back
While seated at your desk, push your chair back away from the desk and allow yourself to bend slowly forward at the spine only, into a comfortable position (do not lean forward at the waist), and allow your head to drop down. This will look like you're slouching or being depressed. Hang out there for 30 seconds, breathing normally (through the nose), and every time you breath out, sink deeper into the slouch a little without creating any pain or discomfort. Now come back up to the position from which you started, slowly, as if you are stacking one vertebrae at a time. Was there some change in your back, neck, or the shoulders (any increased looseness, greater relaxation, greater comfort, etc.)?
Let's do it again, but this time after holding your "slouched" position for 30 seconds, beginning at that position slowly do four to eight LITTLE crunches. By little crunches I mean short, one-inch-sized movements. Focus on the contraction portion of the crunch only (not the release). Now slowly come to a normal position. How does this feel now?
Now allow yourself to extend backwards as if you are going to look up over your head (being careful to stay within your comfort zone). Allow your shoulders to relax . Hang out there for 30 seconds, breathing normally through your nose, and every time you breath, sink a little deeper into the relaxation. Now come back to the position from which you started. Was there some change in your back, neck, or shoulders?
Let's do it again, but this time after holding the "head-back" position for 30 seconds, beginning from that position slowly do four to eight short little crunches. Focus on the contraction portion of the crunch only. Remember, you are to make short one-inch-sized movements. Now slowly come forward to a normal position. How does your spine/posture feel now?
Now that we've done both the forward and backward movements independently, let's combine the two separate movements into one flowing movement. You will bend forward and then backward a couple of times (or backward and then forward, depending upon the order in which you did the individual movements), always going into comfort. Be certain to move smoothly, not jerkily, gliding slowly but without pause. Imagine that you are on a big swing in the park swinging forwards-------then-----backwards-----then-----forwards-----then-----backwards, and then slowly bring yourself to a normal upright sitting position. How does your back feel now? You should find yourself sitting in a good upright postural position and feeling a comfortable change. Take a look around you. Does the monitor seem lower or higher than it did before? Do you feel your arm is reaching lower or higher to hold your mouse or your pen? (In other words, does everything seem to fit better to your eye level and arm reach?) If you do not feel such a change, then return to the beginning of this section and repeat these movements, this time moving even more slowly than the first time through.
Most people who have spent a considerable period of time working at a desk have been slouching forward, and thus will probably find it most comfortable to follow the movements for the back in the order described below. However, you should modify the order of the following movements, extending backwards then leaning forwards, if extending backwards feels more comfortable to you than leaning forwards.
Think to yourself something like this: "Contract . . . release (or let go) . . . contract . . . release (or let go) . . . contract . . . release (or let go.)"
This is my first attempt with video clips. Here is a demo of the back.
I will update the clips. Any question email me at the address below.
From here let's go on to the Shoulders.
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