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05. Figure 8 Back Tracing

This technique is aimed at reducing excess tension in your back. You will need a partner to help you with this technique if on your back body or hard to reach places. You may also perform this technique yourself and on other areas of your body, see below for instructions.

Equipment needed: 

  • Pillow or cushion for comfort as needed

Instructions:

  1. Have your partner press with gentle moderate pressure into the center point of the spine. (Does not need to be exact). 
  2. Then trace a figure 8 pattern finishing with gentle moderate pressure in the center point of the figure 8.
  3. Repeat this in the opposite direction, always starting and finishing each figure 8 pattern with gentle moderate pressure at the midpoint. 
  4. Perform 5 times each direction.
  5. Repeat this in the upper and lower back 5x in each direction. You may also trace the figure 8s horizontally as well as vertically.

Perform 1x/day, every other day for 2 weeks and then as often as desired or needed. *Unless otherwise directed.

  • Optionally, use your testing technique to determine your optimal direction, repetitions, frequency and duration to perform.

 

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