ten under twenty
These lessons are designed to help clarify a pattern so you can notice where you're holding. The sequences are simple and easy to learn. You'd be surprised how short practices of mobilizing the spine and ribs can help with both low back pain and sitting.
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ten under twenty: help for low back pain
Looking for simplicity? With these simple, short lessons you can:
- Avoid injury and pain
- Loosen up tight back muscles
- Learn novel strategies for getting out of old habits
- Feel flexible and fluid in the spine, ribs, and pelvis
1 Hooking big toe, 15 min
2 Pelvic clock, 15 min
3 Rocking pelvis with arms overhead, 19 min
4 Rocking pelvis with jaw, 12 min
5 Rolling over arm, 17 min
6 Rolling up spine, 13 min
7 Round and bend in standing, 14 min
8 Rounding back in sitting, 12 min
9 Tilting knees, 19 min
10 Tilting knees on back and belly, 14 min
ten under twenty: help for sitting at a desk
We all get stiff sitting at a desk. By now it's common knowledge that sitting too long takes years off your life. Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, and author of the book Get Up! Why Your Chair Is Killing You and What You Can Do About It, has dedicated a good part of his career to investigating the health effects of sitting. The more movement you can do, the better healthy you'll be in. It's not just an hour after work at the gym, either.
All of these lessons can be done at a desk in your office. You will love sitting more comfortably!
1 Arms overhead, look up, look forward, 6 min
2 Drawing with elbows to free upper back, 13 min
3 Elbow circles with hand on belly, 14 min
4 Eye variations to free the neck, 13 min
5 Freeing hips and low back, 10 min
6 Hand on wall to free shoulders, 9 min
7 Self-hug, round and turn, 10 min
8 Tilting and rounding to find optimal sitting, 12 min
9 Tilting head, circling arms, 12 min
10 Two breathing experiments to free back and belly, 14 min