Morning Mobility & Evening Relaxation

Gentle back comfort

Time. About 5 minutes of written practice

Level. Beginner

Position. Sitting

Goal. Mobility

Thursday’s written back practice, about five minutes. It is not one of the ten recording scripts and it is not a video.

Coming Soon

Script for later recording. This is not a finished video.

1. Open. Thursday uses this short written practice. It is a script for later recording, not a video, and it is not treatment for back pain.
2. Sit tall. Sturdy chair. Both feet on the floor. Sit in a way that feels easy, not stiff.
3. Shoulder blades. Draw the shoulder blades gently back, then release. Six times.
4. Small turn. One hand on the thigh. Turn the chest only as far as is comfortable, then come back. Three times each side.
5. Close. Hands on the thighs. Four ordinary breaths. Stop for chest pain, dizziness, unusual shortness of breath, or significant pain.

Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.