Caution: It is strongly recommended that you perform all of the breathing, organ, and hip exercises before you attempt this Spine Exercise.
Purpose: To learn how to mobilize and balance the rotational movement of each spine segment.
Schedule: Perform Spine Exercise Stages 4 and 5 together in one session.
Start: Begin by sitting upright with both feet flat on the floor.
Step 1: Place your left and right hands as follows:
Left Hand: ‘vertical’ and resting on your pubic bone.
Right Hand: palm down and resting on your abdomen, just above the left hand.
Step 2: Raise your spine such that the distraction causes your right and left hands to separate, and HOLD this position.
Step 3: Focus on rotating the spine segments under your hands to the right and to the left 5 times.
Step 4: If rotating to one side was more difficult than the other, repeat the rotating action 5 more times towards the side that was most difficult and then rest.
Step 5: Move both hands 1 inch closer to your face.
End: Repeat Steps 2 – 5 until you have reached the top of your throat. Note that it may be necessary to modify your hand positions as you progress into your chest and throat area.
Observe: Relax and stretch out your legs. Notice that resting on your back is more comfortable and that your back has more contact with the floor.
Progress: Congratulations, you have completed all of the Projectself.org exercises written thus far. Your patience and perseverance in sticking with it is commendable, and hopefuly you feel an overall improvement in health beyond the immediate effects described in the 'Observe' statement at the end of each exercise. Keep up the good work and check back for updates!