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Exercices par côté
Thumb - Yoga: Neck rolls

Yoga: Neck rolls

Begin by sitting in a cross-legged position on the floor. Rest the hands onto the knees and place the ankles in front of one and other. Keep the spine erect. Relax the hips, knees and ankles. Relax the face relax the shoulders. Drop the chin to the chest and allow the head to rotate in a circle. Don't allow the head to come all the way back, this will put too much strain on the neck musculature. Only bring the head halfway back. Continue to draw circles with the head allowing the neck to release. Move slowly breath deeply. If there is an area of deeper tension then move even slower. As the chin starts to come forward imagine drawing a necklace with the chin allowing the back of the neck musculature to stretch. Rotate the head 10 times in total, 5 times in each direction. Breathe slowly smoothly and keep the face relaxed.


Thumb - Yoga: Spinal lift half bridge with strap

Yoga: Spinal lift half bridge with strap

Begin in a seated position, place the strap to the outside of the lower legs. Tighten the strap so the knees are in alignment with the hips and the ankles are underneath the knees. Slowly lower yourself onto your back and place the arms at a 45-degree angle palms facing down. Keep the heels close towards the buttocks muscles and the feet in a gentle pigeon toe position. Contract the abdominals, lift the pelvic floor muscles and drop the shoulders down away from the ears gently tucking the chin in. Inhale and slowly lift the hips up towards the sky pressing firmly down through the palms. Rest the weight across the shoulders, don't press the neck into the floor. Press down through all four corners of the feet and gently squeeze the glutes together to support the lower back. Keep lifting the hips higher than the chest and remain here for 5 to 10 deep breaths.


Thumb - Yoga: Starting Egyptian Step. Elbowgrip (1)

Yoga: Starting Egyptian Step. Elbowgrip (1)

Start in Tadasana mountain pose, walk the right foot forward and step the left foot back. Point both the shoulders and hips forward and grab onto the opposite elbows behind your back. Spread the toes lift the right kneecap up. Push evenly and down through all four corners of the feet, lengthen the spine and softly tuck the chin in to lengthen the cervical vertebrae. Roll the shoulders back and down to open the chest. Take 2 to 5 deep breaths here and repeat on the other side.


Thumb - Zeigefinger: Mobilisation und Kräftigung

Zeigefinger: Mobilisation und Kräftigung

Den Daumen mit einem Teil der Therapie-Knete fest umwickeln, dann die Knete mit dem Zeigefinger abstreifen.


Exercices par côté

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