Mindful Movement Lesson by Darren

How many hours do you spend sitting a day? If you’re sitting for more than four hours per day, your sitting posture could be affecting the health and comfort on your neck, shoulders and back. If you experience aches or stiffness in your neck, shoulders, or back, your sitting may be the root of the problem.

If you’re finding this relatable, try out this simple lesson.  Some of you might remember this from the PKAVS Staff Connect Day.  Let me know how you get on. - Darren

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Make Each Movement Easy 

As you do each movement, use as little muscular effort as possible.  Do not strain or stretch. Insist on making small, light, easy and comfortable movements. 

Go Slowly 

Do each movement slowly, slow enough for you to pay attention to what you feel and become aware of unnecessary muscular effort.  

Rest Briefly After Each Movement 

Do not repeat movements quickly, one after another.  Rest for a few moments between each movement. 

Breathe 

Keep movements so light that you can breathe freely. 

Repeat Each Movement 6 – 8 Times

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This lesson will take 15 to 20 minutes.

Sit comfortably tall in the middle of your chair without leaning back.  Rest your hands on your thighs.  Rest your feet flat on the floor, shoulder width apart, directly below your knees. 

1. Slowly turn your head and shoulders towards the right a little. Then return to facing forward and relax. Repeat this movement 6 – 8 times. 

Make each movement small, easy and comfortable. 

Keep your feet flat on the floor. 

Take a mental note of how far to the right you can see without feeling any strain. 

1. Focus your eyes on a spot straight ahead.  Keep your eyes still, looking straight ahead, while slowly turning your head and shoulders to the right.  Then return to facing forward and relax. 

Repeat this movement 6 – 8 times. 

Don’t force, stretch or strain. 

Exhale as you turn. 

Relax your neck, shoulders, chest and legs. 

Notice that your upper body doesn’t turn as far to the right, because your eyes are not moving.  

1. Slowly turn your entire upper body to the right, including your eyes. Repeat this movement 6 – 8 times. 

Turn your head, eyes, shoulders, and chest, gently to the right and back again. 

Can you see a little father to the right than before? 

1. Keep your head and eyes in the middle, facing forward, and slowly turn your shoulders and upper body to the right. Repeat this movement 6 – 8 times. 

Go slowly and exhale as you turn. 

Relax your jaw, neck, chest and shoulders. 

Notice your right shoulder is moving back and your left shoulder is moving forward. 

1. Slowly turn your entire upper body to the right, including your head and eyes.  Then return to the starting middle and relax. Repeat this movement 6 – 8 times. 

Notice how turning to the right is becoming easier and more comfortable.  

Rest 

Feel the difference between your left and right shoulder. 

Feel how your left side is relaxing.  

1. Keep your foot still and flat on the floor but move your left knee forward very slightly.  

Repeat this movement 6 – 8 times. 

This is a very small movement. 

Relax your left leg and foot as much as possible 

Notice that your lower back, head and shoulders are turning slightly to the right. 

1. Simultaneously, move your left knee forward slowly, while turning your entire upper body to the right. Repeat this movement 6 – 8 times. 

Notice that you get a little taller as you turn. 

Exhale as you turn so your chest can be more flexible. 

As you turn, feel how your pelvis moves a little. 

Notice that moving your left knee forward improves your ability to turn. 

Rest 

Notice the differences in your left shoulder, the left side of your neck and lower back.  Are they more relaxed? 

Feel the differences. 

1. Slowly turn your head and shoulders towards the right a little. Then return to facing forward and relax. Repeat this movement 6 – 8 times. 

Keep your feet flat on the floor. 

How far to the left can you turn without feeling any strain. 

1. Focus your eyes on a spot straight ahead.  Keep your eyes still, looking straight ahead, while slowly turning your head and shoulders to the right.  Then return to facing forward and relax. Repeat this movement 6 – 8 times. 

Relax your face, shoulders and legs. 

Notice that your upper body doesn’t turn as far to the left, because your eyes are staying still. 

1. Slowly turn your entire upper body, including your eyes, to the left.  

Repeat this movement 6 – 8 times. 

Can you see a little father to the right than before? 

1. Keep your head and eyes in the middle, facing forward, and slowly turn your shoulders and upper body to the left. Repeat this movement 6 – 8 times. 

Go slowly and exhale as you turn. 

Relax your face, neck, shoulders, and stomach as much as you can. 

Notice your left shoulder is moving back and your right shoulder is moving forward. 

1. Slowly turn your entire upper body to the right, including your head and eyes.  Then return to the starting middle and relax. Repeat this movement 6 – 8 times. 

Has the movement become easier than before? Notice that as you turn left, your right knee moves forward a little. 

1. Keep your foot flat on the floor. And move your right knee forward slightly. After each movement, let your knee return to the starting position and rest. Repeat this movement 6 – 8 times. 

Do not push with your right leg or foot. 

Notice that your right buttock and hip move forward slightly. 

Relax your right leg completely. 

Notice that your lower back, head and shoulders turn slightly to the left. 

1. Move your right knee forward slightly, while turning your upper body to the right. Repeat this movement 6 – 8 times. 

Notice that you get a little taller as you turn. 

Exhale as you turn so your chest can be more flexible. 

As you turn, feel how your pelvis moves a little. 

Notice that moving your right knee forward improves your ability to turn. 

Rest 

Notice your right side. 

1. Move your left knee forward very slightly, while slowly turning your entire body to the right.  Then return, go through the starting position, and move your right knee forward, while slowly turning your entire upper body to the left. 

Make the movement slow and continuous. 

Let your hands slide on your thighs as you turn from side to side. 

Relax your legs as much as possible.   

1. Keep your head and eyes still, facing forward on a point in front of you, and continue turning the rest of your upper body to the right a little – and to the left a little. 

Relax your face, neck, and shoulders. 

Keep your feet flat on the floor. 

Breathe freely. 

1. Turn your entire upper body to the right and then to the left. 

As you turn to the right, notice that your left shoulder movers forward and your right shoulder moves back. 

As you turn to the left, notice that your right shoulder moves forward and your left shoulder moves forward. 

Has your flexibility has increased. 

1. Alternately turning your upper body and pelvis to the right, while turning your head and eyes to the left – and slowly turn your upper body and pelvis to the left, while turning your head and eyes to the right. 

Go slowly so the movement is smooth and easy. 

Don’t stretch or strain.  Your flexibility will increase automatically. 

Relax your jaw, neck, shoulders, and legs as much as you can. 

Breathe freely. 

1. Move your left knee forward while turning your entire upper body to the right as far as you can, without strain. Then move your right knee forward while turning your entire upper body to the left as far as you can, without strain. 

Is your turning easier? 

How much farther to the right and left you can see?  Has your flexibility increased without any stretching or force? 

Rest 

Feel how comfortably you are sitting. Is your weight balanced evenly on your pelvic sitting bones and is your lower back slightly arched?  You may feel and look a little taller.  This is because your muscles are relaxed.  Sit this way whenever possible.  Your back will strengthen, you will avoid aches and pains, and you will feel more energetic. 

By Darren Forbes-Kindlen