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Unblocking the shoulders, arms, wrists and hands areas, wich
tend to show tension or stiffness caused by the use of the
mouse.
(Exercises
N° 1, 6, 11 y 16).
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General unblocking of the spine to make up
for continuous or inadequate postures, by stimulating circulation,
moving joints and stretching, "making room" between
the bones.
(Exercises N° 2, 4, 7, 9, 14, 17, 18 y 19).
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Moving legs to enhance circulation and giving
more tone to the muscles that are not used much when you are
sitting for a long time.
(Exercises N° 3, 7, 8, 13 y 18).
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Massage and friction on different areas to
encourage blood and energy circulation.
(Exercises N° 5, 6, 8, 12).
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Face and eye movements to "clear"
and relax facial muscles and the ones dealing with the focusing
and adjusting the eyes to the monitor screen.
(Exercises N° 5, 10, 15 y 20).
Each one of them has a particular name in order explain it and
to help you to remember it. It is likely that with time and
experimentation you find yourself doing some exercises that
you liked and pleased you outside this 30-minute programme.
Congratulations!
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SOME
USEFUL ADVICE |
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- Before starting and finishing: regain your comfortable position
on the rest surfaces.
- You can repeat sequences or do them once more slowly.
- All steps are taken slowly and progressively, depending
on each person's possibilities, without disturbing breathing
and considering what you feel and perceive during the performance.
In some cases lower or diaphragm breathing is more evident
or deep.)
- When you begin it is important to examine the exercise
and and trying to to do it without exaggerate effort or pain.
In case of doubt each one of the has a short explanation,
though our advice is to experiment first and see what happens.
- Wearing special clothing to do them is not necessary, it
is better to take off your shoes, but if you cannot or you
do not wish to, do the exercises anyway!
- All exercises can be performed in front of your pc. Changes
of position you will notice on the video are disigned to show
the exercises.
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CODE
NAMES AND EXPLANATIONS |
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They belong to each one of the exercises on the video. They
will help you remember and identify them. They illustrate
some details for a better performance.
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Fingers crossed
Pay attention to stretching in the wrists
and fingers area, trying to avoid dismantling the crossing of
the fingers.
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Open and close
Once you set up your posture it is important to focus on breathing
deeply and slowly with the diaphragm.
If you cannot rest your head because of the shape of your
seat you can also do it, trying not to pull your head backwards
in excess.
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Wide-Awake feet
Knock the floor with your feet gently and softly, and try
to make the movement of the ankles independent from the one
of the knees.
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Looking at your hands
Once you assume the posture of lateral
flexion with your arms stretched, turn slowly to look to the
left or to the right.
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Deep fingers
Put pressure on the bones of the upper, middle and lower part
of your forehead, using all fingers except for the thumb and
the little one. Then do this around the upper and lower edges
of the eyes sockets.
When you lay your hands (after rubbing them) on the eyes area,
try to sense the heat and the contact (with your eyes shut).
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Circular massage-gloves
Move your hand in one direction and your arm in another one.
You can do it over your clothing. Yo do it starting with your
wrist up to the shoulder and vice versa, stopping for a while
in the wrist. Then you put pressure on the fingers line "taking
off the glove" to end with a massage on each finger towards
your palm "putting on the glove".
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Moving pelvis
Start to move your pelvis, then go on
with the rest of your spine up to the head.
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Waking up the knees
When you stretch out your knees you can feel excessive tension
on the back of your thigh and leg, because of the shortening
that happens when you are sitting for a long time. Try to
do it progressively without losing the lineup of the spine.
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Twisting
Make the seat rests not to vary too
much, it is the spine that rotates like a winding staircase.
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Looking at the corners
It does not matter how big or small the room may be, the important
thing is to fix your gaze in a distant point to change the
focus and the adjustment of the eyes. In the second part,
hands do not slide on the skin, but they softly move the tissues
over the bones.
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Flapping your wings
Pay attention to the four positions of your hands to shake
them, because each one of them affects the arms muscular groups
differently.
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General massage
It goes over various areas: sacrum, dorso-lumbar (back and
waist), shoulder, base of skull, jaw, temples and scalp.
You can stop longer in the area considered more necessary
or pleasant.
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Circular feet
Let your arms stretch while your hold your knees.
Finally shake your ankles in the air without lifting your
feet off the ground.
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Lateral breathing
After assuming the position of the hands and spine, try to
perform the breathing movement towards the area where the
hands are resting.
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Eigth pointed star
Fingers separate as long as they are in your field of vision.
Try not no get the neck involved, this will not be easy in
the beginning.
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"Praying"
It is important trying not to separate the palms when they
are going over the different positions.
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Abandon
Try to relax, close your eyes and concentrate on diaphragmatic
breathing. When you go down or up, pay attention to every
little part of the spine moving slowly.
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Standing up and Sitting
down
Try to stand up without a thrust or harsh movements, paying
attention to the lineup of your spine. Then try to increase
the distance between your feet and the upper part of your
head (parietal) with the smallest possible effort.
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Moving neck
The direction of the stretching or the
extension is always up as hands show it.
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The mask
The concept is trying to experiment the maximum tension and
then relax. Then massage is soft and goes over to the ear
area (lymphatic drainage area).
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