Sit up straight.
Feet flat on the floor.
Shuffle your back forward.
So that you are not using the backrest.
Straighten your spine.
Pulling your chest up and out.
And float your head backwards.
So that it remains directly on top of the shoulders.
Place your hands on your thighs.
When you breathe.
Feel the breath.
Move down into the lower ribs.
Expanding the belly forwards and to the sides.
Shoulders and chest remain completely still.
Spend some time here.
Feeling the movement of the breath.
Stretching the diaphragm down as you inhale.
Feel your nervous system settle down into that rest and digest mode.
Now drop your arms.
Down to your side.
Rotate.
Palms to the front.
Bring the shoulders back and down.
Opening up the chest.
And holding that contraction between the shoulder blades.
We're going to begin.
Shoulder shrug.
In time with the breath.
As you inhale.
Keeping the shoulders back.
Raise them up a couple of inches towards your ears.
And as you exhale.
Bringing them back down.
Inhale into the diaphragm.
Raise the shoulders up.
Exhale and bring them back down.
As we do this movement.
We are holding that contraction in between the shoulder blades.
The rhomboid muscles stay active.
During the movement up.
And down.
Inhale,
Shoulders up.
Exhale,
Shoulders down.
Continue to drop the breath down into the diaphragm.
There's almost an opposing movement here.
Drop the breath down as the shoulders come up.
The entire time,
Keeping the chest open.
Last one.
And relax your arms.
Already you will feel.
That the chest is open.
And the muscles in your back are activated.
Bring the elbows.
Out to 90 degrees.
Arms bent.
Shoulders down.
We're going to begin gliding our scapula.
As you inhale.
Pull your shoulder blades back.
Towards each other.
Squeezing a pencil in between them.
Elbows coming back.
Feel that stretch in your chest.
And as you exhale.
Separate the shoulder blades.
Gliding them out.
Over the ribcage.
Shifting the shoulders forward.
Until the fingertips touch.
Inhale,
Pull the shoulder blades back.
Exhale,
Let them glide to the front.
Inhale.
Exhale.
Continue with this movement.
Spine stays completely still.
Our shoulder blades are actually not connected by bone to the ribcage.
Their job is to glide.
Over.
The ribcage.
And this is exactly what we're doing here.
Colliding those shoulder blades.
Back and forth.
Releasing any adhesions or restrictions.
Strengthening the back at the same time.
Encouraging the shoulder blades to sit further back.
Last one.
And drop the arms down.
To give them a little shape get the circulation flowing again.
And again,
Check in with your body and notice the changes that have already occurred.
You may feel that warmth of activation.
Flowing through the mid-back and shoulders.
Posture already improved with an open chest and straighter back.
Interlock your fingers and place them behind your head.
As you inhale.
Press the elbows back.
Just slightly.
Expanding the chest.
Noticing how naturally your chin floats up towards the ceiling.
And now curl forward,
Bringing the elbows.
Together.
Stretching through the back of your neck and mid-back.
Inhale.
Open.
Chest up to the ceiling.
Exhale,
Close.
Rounding the spine and neck.
Inhale,
Open.
Exhale,
Close.
Continue breathing and moving.
Fully enjoying how this movement feels on the body.
Deep breaths into the diaphragm.
Moving nice and slow.
Let your body fall into relaxation mode.
And notice how all thoughts have melted away.
Last one.
And release the hands.
Bringing them down to your side.
Again noticing the shift in energy.
I'm feeling the openness through the very upper part of my chest.
Around the collarbones.
And for our last movement,
We're going to address the neck.
Roll the shoulder blades back and down.
Palms to the front.
And hold them in this activation very gently.
From here.
Keeping your face parallel to the wall in front of you.
Shift your head back.
Making a double chin.
Activating the deep neck flexors in the front of the neck.
And you will feel a stretch of the muscles.
Through the back of the skull and the neck.
And hold this position.
And breathe into the diaphragm.
Its curious combination.
Of activation and relaxation.
Relax the breath.
Down into the diaphragm.
Expanding the belly.
And relax.
And we're going to repeat that hold.
Roll the shoulders back and down,
Palms to the front.
Hold that activation in your mid-back.
And then shift the head back into a double chin.
Breathe.
Notice in this position.
We're stretching both the back of the neck.
And the chest.
And we're strengthening through the front of the neck.
And between the shoulder blades.
Completely reversing.
Office syndrome muscle imbalance.
And relax.
Come back to your neutral position.
Take note of how your body feels.
It may feel much easier.
To sit upright in good posture.
With an open chest.
Shoulders are back.
Proud posture.
With the head sitting in place directly on top of the shoulders.
Thank you so much for practicing with me.
