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These three
exercises concentrate entirely upon the neck or more specifically
the seven uppermost vertebra bones or "cervical" section
of the spine. 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.
These three
exercises are are specifically targeted and involve no other
part of the body therefor they may practiced either sat or stood
to equal effect. Indeed, without some training or advice on
the establishment of a sound yet relaxed standing posture, it
is often better if not safer to, within the individuals level
of ability - and the individual is the best judge of that) to
self administer these very simple exercises simply sat in a
straight back chair.
"Connecting
Heaven and Earth"
In Tai
Chi we talk of "the silken thread". We imagine that an invisible
thread that connects the crown of our head to heaven. At the
other end - on the soles of our feet there is a spot called
"the bubbling spring". If you do these exercise sat you may
still visualise both of these elements - including the bubbling
spring - as long as you can get your feet flat on the floor.
Either way, the silken thread idea is very important. Between
them (silken thread/bubbling spring) they 'connect' us up and
down between 'heaven and earth'.
As you breathe
in you feel it pull the crown of your head upwards; heavenwards.
As you breathe out feel your belly sink - and it is as if you
can feel the silken thread become taut or tighter - like an
incredibly long and incredibly thin bungee chord.
Relax your
shoulders and then, focus you attention upon the position and
placement of your head. In Tai Chi we call this "exquisite
self examination". Find the place (there is one!) where
your neck can be as relaxed as your shoulders and your head
may 'rest' there without effort. This (eyes looking directly
ahead/chin up a fraction) is the only 'effort' this exercise
requires!
The most
frequently used visualisation in Tai Chi is that of a ball …
or more precisely, balls and circles of various sizes; from
that of a beach-ball (held between hands and belly) to marbles
(between the fingers) or - as follows - a tennis ball.
We
visualise or imagine that we 'rest' our chin on a small ball
that we hold there, against our neck.
This …
… … just 'thinking about it'; 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; this is all effectively stage 1 of exercise.
You should now be ready to take a good deep breath in and move
on to the next stage of this exercise - as follows:
Tai
Chi style (T.C.M./Traditional Chinese Medicine) Neck/Cervical
Vertebra Exercises
EXERCISE
1. "NODDING"
BEGIN:
Breathe out as you lower your chin for the first time.
Nod your head gently to and fro - 6 times down, 5 up - first
chin down and then chin up.
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a)
Breathe out on the way down.
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b)
Breathe in on the way back up
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c)
reaching 'full' when looking heavenwards
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d)
Breathe out on the way back down;
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e)
being 'half empty' half way down …
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f)
and 'empty' at the bottom.
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REPEAT
ANOTHER 4 TIMES UP ON THE IN BREATH AND 4 TIMES DOWN ON THE
OUT BREATH
CONCLUSION:
Breathe out as you lower your chin for the last 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.
Tai
Chi style (T.C.M./Traditional Chinese Medicine) Neck/Cervical
Vertebra Exercises
EXERCISE
2. "LOOKING EAST AND WEST"
Bearing
in mind (thinking about) the visualisations described earlier
- with your head held, neck relaxed, looking straight ahead.
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a)
Take a good deep breath in.
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b)
Breathe out & begin turning to the left
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c)
reaching 'empty' when looking over that shoulder.
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d)
Breathe in - and begin to turn your head back to face
front.
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e)
being 'half full' half way back …
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f)
and 'full' when facing front.
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g)
Breathe out - and begin to turning to the right.
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h)
being 'half empty' half way back …
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i)
and 'empty' when looking over that shoulder.
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j)
Breathe in - and begin to turn your head back to face
front.
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k)
being 'half full' half way back …
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l)
and 'full' when facing front.
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REPEAT
ANOTHER 4 TIMES. 'EMPTY' WHEN LOOKING OVER EACH SHOULDER AND
'FULL' WHEN FACING FRONT.
FINISH
FACING THE FRONT.
Breath
out and 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.
Tai
Chi style (T.C.M./Traditional Chinese Medicine) Neck/Cervical
Vertebra Exercises
EXERCISE
3. "OVER THE RAINBOW"
BEGIN:
Breathe out as you lower your chin
a) Briefly 'hold empty' (of breath) - and begin to turn your
head in a circular motion. b)
Begin to breathe in at about "chin to shoulder" (or
8 o'clock). c) Coordinate your breath so that you are again
'full' as your eyes reach about 10 o'clock. d)
'Hold full' (of breath) as you eyes travel "over the rainbow".
e) Continue to 'hold full' - as your eye-line continues and
then completes its trip over the top. f) Breath out - as your
eye-line continues around and downwards. g) Coordinate your
breath so that you are again 'empty' as your eyes reach the
lowest point. h) 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 THEN - WHEN STILL 'EMPTY' - SET OFF IN THE OTHER DIRECTION
AND COMPLETE ANOTHER 5 ROTATIONS IN THIS THE OTHER DIRECTION.
5 ONE WAY
AND THEN 5 THE OTHER
FINISH
WITH YOUR CHIN DOWN - AND JUST BRIEFLY, EMPTY OF BREATH.
CONCLUSION:
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.
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