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01. Standing Extension-Flexion

This movement works on restoring extension (straightening) and flexion (bending) patterning to your body, the primary direction we tend to move our bodies.

Standing Extension

Standing Flexion

Instructions:

  1. In a standing position, roll your shoulders up, back and down sensing your shoulder blades come down and together as your press your palms towards the floor. You should sense the muscles between your shoulder blades and spine activate.
  2. Elongate your spine so that the crown of your head is moving up towards the sky. 
  3. Press your feet into the ground, particularly your heels and arches. 
  4. Inhale softly, slowly and fully through your nose.
  5. Purse your lips to softly, slowly and fully exhale as you bend your knees, hips, trunk and arms forward into a flexed position. Your arms will fold across your chest.  You should sense weight primarily through your heels.
  6. Pause in this position until you feel a mild urge to breathe again.
  7. Inhale softly slowly through your nose as you straighten your body pressing into the ground with your feet and palms as your head elongates to the sky. 
  8. Exhale and move into the flexed posture again. Try crossing your arms in the opposite pattern this cycle.

Perform 5 cycles, 1-3x/day. *Unless otherwise directed

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

 

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