A self-administered physiotherapy that concentrates entirely upon the seven CERVICAL VERTEBRAE at the top of the SPINAL COLUMN and gives dynamic/isotonic exercise to the Semispinalis dorsi, Semispinalis cervicis and Semispinalis capitis muscles.

Although very easy to self administer, these 'head manipulation' exercises can help prevent the stiffening of the neck muscles, improve posture, promote more efficient breathing, swallowing and eating - and aid in the prevention of "Sialorrhoea" a.k.a. dribbling.

Nod your head gently to and fro - 6 times down, 5 up - first, chin going down and then, chin going up.

BEGIN: Breathe out as you lower your chin for the first time.

Breathe in as you gradually raise your sight-line towards heaven (or the ceiling!).

Continue ... with a long breath out and, gradually lower your chin to become 'empty' [of breath] as you look downwards and bring your chin towards your chest.
Breathe in and again gradually raise your sight-line upwards to become 'full' as you look towards heaven.

Breathe out as you lower your chin for the last (6th) time. When you then become empty of breath, leave your head relaxed in this lowered position for three in/out breaths. On the third in breath in, gradually raise your chin to its normal or upright position.

Think again now about the silken thread, the bubbling spring, the ball beneath the chin and, most important of all, the rising of the in breath and the sinking of the out breath.

With your head held, neck relaxed, looking straight ahead ...

BEGIN: Breathe out as you gradually turn from an assumed north or facing straight ahead, to facing east and to where the Tiger resides, over your right shoulder and with the Dragon on your left. The Fire Bird resides ahead of you and the Tortoise to the south.

Breathe in as you gradually as you return to facing straight ahead (towards the Phoenix or Fire Bird).

Breathe out as you gradually turn from straight ahead, to facing west and to where the Dragon resides, over your right shoulder .


REPEAT ANOTHER 4 TIMES. 'Empty' when looking over each shoulder and 'full' when facing front.

FINISH FACING THE FRONT.

BEGIN: Breathe out as you lower your chin and face downwards, towards the Earth.

a) Briefly 'hold empty' (of breath) - and begin to turn your head in a circular motion - to your right.
b) Begin to breathe in and bring your chin towards your right (Tiger) shoulder (or at about 8 o'clock).
c) Continue to breathe in and become 'full' as your eyes reach about 10 o'clock.
d) 'Hold full' (of breath) as you eyes travel - from the Tiger, towards Heaven and onwards "over the rainbow" to the Dragon, to the west, (and at about 2 o'clock) over your left shoulder.
e) Breath out - as your eye-line continues around and downwards.
f) Coordinate your breath so that you are again 'empty' as your eyes reach the lowest point.
g) Continue to make these circles with your head - and continue to coordinate your breath with the movements.

REPEAT ANOTHER 4 TIMES IN THAT DIRECTION.
'EMPTY' when chin down - BREATHING IN at 8 o'clock REACHING 'FULL' at 10 o'clock - 'HOLDING FULL' "over the rainbow" - BREATHING OUT at about 2 o'clock - 'EMPTY' at 4 o'clock - 'HOLDING EMPTY' at the bottom.

COMPLETE 5 ROTATIONS IN THAT DIRECTION. Remain empty at 6 o'clock and the - WHEN STILL 'EMPTY' - SET OFF IN THE OTHER DIRECTION AND COMPLETE ANOTHER 5 ROTATION IN THIS< THE OTHER DIRECTION.

So in all that's 5 over (and under!) the rainbow - from Tiger to Dragon and then, starting when facing downward, 5 rotations in the opposite direction - from Dragon to Tiger.

FINISH WITH YOUR CHIN DOWN - AND JUST BRIEFLY, EMPTY OF BREATH.

CONCLUSION: Leave your head/neck relaxed in this lowered position for three in/out breaths. On the third in breath in, gradually raise your chin to its normal or upright position.

Think again now about the silken thread, the bubbling spring, the ball beneath the chin and, most important of all, the rising of the in breath and the sinking of the out breath ... and all of those other techniques and practices' already covered, i.e.: "The Yin Yang Symbol", "'Diaphragmatic' Breathing", "Circle Breath", "The Three Gates", the "Silken Thread" and the "Bubbling Spring".

THE DO TAI CHI SYLLABUS - Segment One (Sessions 1 - 5) Tai Chi Foundation Course. Chi Kung exercises to encourage the development and accumulation of Chi. Also functions as a six week 'stand alone' course in Chi Kung style meditative standing and breathing exercise sets culminating in the classic "Embracing the Tree" and "Connecting Heaven and Earth" Chi Kung sets.

In all session lesson plan notes it is recomended that each exercise be repeated "at least five times". This is an ammount that is suitable for begginners. Later, when comfortable, all exercises may be repeated up to thirty times each. If you decide to increase any one particular exercise to say ten repitition, increase ALL individual exercises to the same number.