31/10/2023
Dear FB friends
Please find October's self care tips.
- [x] Self Massage
Sternum massage
Place yourself into a comfy position.
Expose the chest area. The sternum is the breast bone which is situated between each breast. Palpate this central chest bone, with your finger tips and or finger pads between the breasts. Gently with light circular pressures work around the actual breast bone exploring the shape of it with your touch.
The superior aspect (top of) is the manubrium and the inferior aspect (bottom part) is the xyphoid process. In this region the ribs join onto the sternum so working on these tiny joints are beneficial for the health of the joint. Deep to the sternum is the delicately sensitive area where the heart and lung region is found. When you are massaging, imagine releasing any held tension, tightness or toxins.
- [x] Breathe to Be
Let Go Breath
Come into a comfy position. Preferably a comfortable sitting position on the ground. Regulate your breath as you become conscious of breathing though the nose only. As your breath becomes synchronised with your calm mind, introduce the word 'Let' on the inhale and then introduce the word 'Go'on the exhale. Repeating these words silently as you breathe in your cycles of breath and synchronise it all together. Perform as long as you desire.
- [x] Body Stretch
Chin to Chest stretch
Sit in comfortable position.
Allow your head to be in a relaxed neutral position, gently place your chin onto your chest.
The exact position is on the superior aspect (top of) of the manubrium. You can palpate with your fingers to feel the horse shoe shaped bone at the superior aspect (top part) of the breast bone, the resting place for the chin. If you are not able to perform this, stack your palms on the chest, so that your chin rests onto the back of the V of the hand (between pointing finger and thumb). Over time, as your neck muscles release, take one hand away until your chin touches your chest. Breathe softly and always keep your body safe from injury. Main benefit:- opens up back of neck which is normally jammed allowing for free flow of oxygen and an increased pain free range of movement.
By:- Caron Ladkin
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