Sunday, September 30, 2012

Form and Restructuring in a Chair: Arms

Sit at the edge of your chair in the form previously described. Make sure that your shoulders are directly over your hips and your chin is level.

1. Bend your elbows and place your right hand on your right shoulder and your left hand on your left shoulder. Now turn your head to the right and if necessary pull your right elbow back until it lines up with your shoulder. If it's truly in line your hand should hide it from your sight. Repeat the same thing with the left shoulder. Feel the position and any pulling sensation it creates. Keeping the elbows in line with the shoulders, slowly straighten the elbows extending the hands out to the side. Bend the elbows and bring them back in - recheck alignment - did your elbows stray in front of your shoulders on the way in? Repeat this straightening and bending movement checking each time for elbow stray.

2. With hands on shoulders and elbows staight to the side (hidden by hands) bend forward from the hips to flat back as described in the flat back post. Try the straightening and bending portion of the above exercise as long as you feel no tension or pain in your low back.

3. Seated in good alignment with your arms hanging at your sides bend your elbows while turning your palms up to the ceiling. (They should be at 90 degrees like the shape of an "L" when seen from the side. Now keep your upper arms pressed against the sides of your body open your forarms to the side leading with your thumbs. Can you open them directly to the side without altering your posture? Take them as far as you can, hold and take a few deep breaths. Return to the front position and repeat this exercise 4-8 times.

There are additional chair arm movements you can do but I'll save them for another time.

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