Standing Relaxation Exercises

Preceding articles have outlined exercises to release pressures by stretching and strengthening the muscles of the lower back and spine, the inner thighs and the abdominal wall; and to bring them into condition for their best performance. Now we are going to make use of these movements in the standing position, for of all body positions the standing posture is the most demanding and the one we use most frequently.

All kinds of professional and domestic work keep us on our feet as we move around, doing endless chores, or to deliberately take a leisurely walk. But whether we loiter on a shopping spree, a sightseeing tour, or a round of cocktail parties, a great deal of life is spent standing.

Good posture, as we have noted, depends on proper breathing techniques, correct distribution of weight, and relaxed use of the long back muscles, the buttocks, and muscles of the shoulder blades. All these have to be brought into use un¬consciously so as to hold us up comfortably, without rigidity or strain.

Assume an easy standing position, feet parallel about 5 inches apart, and heels anchored. Roll the ankles towards each other to help "feel" your weight along the inner margins of the foot from heel to ball. This is the line of the arch that carries the whole body and is your foundation for proper alignment and balance.

Since it is of extreme importance that at no time during any of the movements should the shoulders rise and fall in breathing-imagine that you are holding a heavy bucket of water in each hand. Resist the downward pull on the body-merely allow the weight of the buckets to keep your shoulders down. Your head-that fifteen-pound load you tote everywhere-braces itself in counterbalance to the downward pull of the weight in your hands, and your chin rises slightly.

Take a full breath. Although the rib cage expands and the chest rises, those heavy buckets keep your shoulders down. Exhale completely. The abdomen draws in, the chest raises high and the chin only slightly, but the shoulders remain down and motionless. Carefully place the heavy buckets on the floor and come back to standing empty-handed, with the arms and hands free and relaxed.

Take a full breath, as your rib cage expands and your chest rises; exhale slowly and completely. Now your abdomen is in, your chest is high, your head is well-placed, and your shoulders are down. Swing your arms freely forwards and backwards to release them. Without thinking about good posture, you have achieved it, along with a step towards improved health and wellness!

With the heels well-anchored to the floor and the arms hanging freely at the sides, allow the body to sway forward without any change in the position of the head or shoulders. The line of the body should be kept absolutely perpendicular; be careful not to break at the small of the back as the body balances itself forward.

Hold this position as long as you can before shifting your weight back. Repeat several times; sway forward-hold the position-then backward again. When you are doing this you should resemble and feel like a slat; inclined, all in one piece, and at a slight angle to the floor. You will probably be surprised at how little you can go forward without losing your balance, but if you try to imagine standing in weighted shoes, you will do much better.

Return to your easy standing position. As you balance forward and backward, you will notice how firm your ankles, thighs and buttocks become as they are all brought into activity. Without specifically exercising them, they are getting a thorough workout. For release, raise one knee and then the other one, in a high stepping fashion.

Sway forward and backward a few times and hold the forward stance. Slowly raise the right arm to shoulder level in front of you; then raise the left one parallel to it. Bring one arm back behind your body as far as you can then alternate with the other arm. Continue rhythmically. As one arm comes forward, the other one goes back as though you were resisting the wind or swimming in air.

Sway forward- again, heels well-anchored, arms down at the sides, and head well-placed. Bring one arm forward to shoulder level; keep it extended in front of you; then bring the other one parallel to it. Practice deep breathing exercises and exhale as you raise both arms overhead and bring the backs of the hands together, at the same time shifting your full weight back over the feet.

Inhale as the arms flow wide apart and slowly outward to shoulder level. Exhale as they rise again and the hands meet back-to-back overhead. After repeating this a few times, you experience a feeling of total exultation.