Healing Back Pain with Osteopathic Tension Releasing Exercises: Back Pain Relief Without Drugs, Surgery or Special Equipment by Seebeck Thomas
Author:Seebeck, Thomas
Language: eng
Format: epub
Publisher: LOTUS-PRESS
Published: 2015-04-09T00:00:00+00:00
The “waves on the ocean” exercise
The Qigong exercise, “waves on the ocean”, is most suitable as an additional technique following the lumbar spine exercise. It is very effective for the entire spine.
“Waves on the ocean”, one of the oldest and most effective Qigong exercises
Sit in an upright and relaxed position on a chair or a stool and let your awareness sink to the lower end of your spine, to your sacral bone.
This exercise begins on the “maybe plane”. Tilt your sacral bone slightly to the left (the sacral bone is just above the tailbone and below the last lumbar vertebra). Follow the spine’s shifting to the left, one vertebra at a time, all the way to the head. Then you let the spine glide to the right in the same way. Do not exert yourself or try too hard. It suffices gently guiding your awareness to the area you want to move. When you repeat the movement, try to do so in an ever more fluid and faster motion. If you remain completely relaxed, you will fall into a quiet rhythm of movement that is like that of a snake. Maintain this movement until it feels smooth and your back muscles warm and loosen up.
If a particular section of your spine does not let itself be guided easily in one or the other direction, interrupt the exercise and do the following.
Test
Test whether the limited spine section can be guided comfortably in the opposite direction. If so, combine the movement with breathing. Is the movement more comfortable while breathing in or breathing out?
Exercise
Perform the combination of breathing and movement for several breaths.
Retest
Retest both directions of movement and be aware of any changes. If there is improvement, continue with the “waves on the ocean” exercise.
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