Your second micro break is a gentle six dimensions seated stretch to help to get your engine started for the day.
This stretch which takes you through the six degrees of freedom of your spine will improve your body awareness,
Maintain your back health and gently stretch your stomach and spleen organs,
Stimulating and boosting the activity so you can enjoy balanced energy.
I recommend doing this micro break before you start work or in the middle of your work sprint you need a boost of energy or focus.
I'll guide you through the process.
Start by coming into a comfortable seated position.
With your next exhale,
Relax the weight of your body down onto the chair supporting you.
As you exhale,
Relax the shoulders down and feel the space between your shoulders and your ears.
With your next inhale,
Lengthen the back of your head and the crown of your head to the sky.
Continue to allow your breath to flow freely as we prepare to move your spine.
Your spine can move in six different ways and we'll now explore all of these six movements or degrees of freedom.
The first two are called flexion and extension which are respectively folding forward and bending back and we'll explore these two movements through a seated cat-cow.
With your next inhale,
Gently roll your shoulders back to open and stretch the front of your chest and your heart.
Then as you exhale,
Gently round the spine and if you wish you can let your eyes look in towards your belly button.
Inhale,
Rolling the shoulders back,
Opening your heart into a gentle backbend,
Perhaps also looking slightly forward or up towards the ceiling.
And then exhale,
Rounding the spine,
Curling like a snail or caterpillar,
Looking in towards your belly button.
With your next inhale,
Gently roll your shoulders back to open and stretch the front of your chest and your heart.
Then as you exhale,
Gently round the spine and if you wish you can let your eyes look in towards your belly button.
Taking all the time you wish and if it feels good,
Feel free to pause this audio and repeat this a few more rounds.
Now we'll explore the sides of your body through lateral flexion,
Left and right,
Where you stretch your side body.
With your next breath in,
Float your arms upwards as high as it feels good,
As it is accessible for you.
And then as you breathe out,
Arch your arms and your spine to the right,
Forming a beautiful crescent moon with your spine.
If you wish,
You can use your right hand to hold your left wrist,
Forearm or elbow.
Feel the stretch through the whole left side of your body,
From your waist to your intercostal muscles that wrap around your rib cage and your oblique muscles.
Slowly with your next breath in,
We'll prepare to try the other side.
Let your inhale support you to float your arms back up,
Letting the arms reach as high as it is accessible for you.
And then as you breathe out,
Arch your arms and your spine to the left this time,
Forming a crescent moon with your spine.
If you wish,
You may use your left hand to hold your right wrist,
Forearm or elbow.
Feel this gentle stretch through the whole of your right side of your body,
From your waist to your intercostal muscles,
To your oblique muscles on this side of your rib cage,
Your lungs and your waist.
We will now prepare to slowly release.
Inhale and float both of your arms up,
Reaching as high as it feels good for you.
And then now as you exhale,
Sway your spine side to side,
Side to side,
For as many times as you wish.
And when you feel ready,
We will gently relax and release,
Letting your arms float down.
The last two movements we'll explore are exhale rotation,
Turning your spine left and right.
Inhale to float your arms up as high as it is accessible for you.
As you exhale,
Turn your spine,
Chest,
Neck and your head to your right.
Then gently release and relax your arms down,
Letting them rest wherever feels good on your body.
Breathing in to lengthen the crown of your head and breathing out to allow your heart to unravel.
Slowly come back to the center.
And now we'll try the other side.
Breathing in,
Float both of your arms up as high as it feels good for you.
Breathing out,
Turn your spine,
Chest,
Neck and your head to your left and gently release your arms down,
Letting them rest wherever it feels good for you.
Let every inhale be a lengthening of your crown towards the sky.
And every exhale to be an unraveling of your heart.
Slowly come back to the center.
And now let's take a big breath in and a long breath out.
Take a moment to notice how you feel.
Repeat this micro break at least once every two hours and it will help to improve your posture and prevent back pain.
