08. Rocking

Ankle Pump Rocking Video

Instructions:

1. Lay on your back with your legs out straight. Use a small pillow or towel roll for your neck as needed. 
2. Pump your ankles up and down, by pointing your toes and then pulling them up towards your head. 
   1. If your heels get sore from a hard floor, roll up a towel or use a pillow underneath your lower legs so your heels are elevated off the floor. OR perform with your heels hanging just over the edge of a bed or couch.
3. Pump at whatever pace feels most comfortable and relaxing to you. 
4. Perform for ~2 minutes or for as long as desired. *Unless otherwise directed. Optionally, you may use your testing technique to determine the optimal duration and frequency for you at this time. 

Instructions:

1. Sit on the floor or on a low cushion.
2. Bring your knees to your chest and hug your arms around your legs. 
   1. If you are not able to do this comfortably, use a towel to hold your legs. 
3. Use your body weight to gently rock forward and backward at whatever pace feels most comfortable and relaxing to you. 
4. Perform for ~2-3 minutes or for as long as desired. *Unless otherwise directed. Optionally, you may use your testing technique to determine the optimal duration and frequency for you at this time.

Instructions:

1. Sit in a chair with your feet supported (also can be performed in the car).
2. Hug your arms around your chest and lean forward to rest on your thighs.
   1. If you are not able to do this comfortably, use a folded towel or pillow on your legs to lean on 
3. Use your body weight and pressure through your feet to gently rock forward and backward at whatever pace feels most comfortable and relaxing to you. 
4. Perform for ~2-3 minutes or for as long as desired. *Unless otherwise directed. Optionally, you may use your testing technique to determine the optimal duration and frequency for you at this time.

*You may also sit in a rocking chair and/or swing to facilitate this in a seated position.

Instructions:

1. Sit in a chair with your feet supported (also can be performed in the car).
2. Hug your arms around your chest and lean forward to rest on your thighs.
   1. If you are not able to do this comfortably, use a folded towel or pillow on your legs to lean on 
3. Use your body weight and pressure through your feet to gently rock forward and backward at whatever pace feels most comfortable and relaxing to you. 
4. Perform for ~2-3 minutes or for as long as desired. *Unless otherwise directed. Optionally, you may use your testing technique to determine the optimal duration and frequency for you at this time.

*If you don’t have a partner use a weighted blanket.

• • 15 pounds - Twin/Full Bed size
  • 22 pounds - Queen bed size
  • 30 pounds - King bed size

Partner Heel Hold Rocking Video

*Displayed in the photo on this page.

Instructions:

1. Find a partner you feel comfortable with. 
2. Lay on your back in a comfortable position.
   1. Can be performed on the bed, floor or a massage type table.
3. Your partner stands or sits at your feet holding one heel in each hand, like a cup.
4. Holding your heels, your partner starts a gentle forward and backward rocking motion with their arms and body that is then transferred to your body. Have the recipient indicate the pace that feels most comfortable. *If there is any ankle discomfort, hold on the calf just above the ankles or use a different rocking technique.

Perform for ~3-6 minutes or for as long as desired. *Unless otherwise directed. Optionally, you may use your testing technique to determine the optimal duration and frequency for you at this time.

Instructions:

1. Lay on your back in a comfortable position.
2. Imagine yourself on a gently rocking boat on the water. Use all of your senses to feel what it would actually feel like to be on the water, rocking gently, effortlessly, comfortably. 
3. Or, if possible you may actually get on a boat or raft to experience the water gently rocking you.
4. Perform for ~5-7 minutes or for as long as desired. *Unless otherwise directed. Optionally, you may use your testing technique to determine the optimal duration and frequency for you at this time.