Chair Exercises: Lesson 10

The exercises in Lesson 10 teach you how to release and gain control of your back muscles, abdominals, obliques, and the muscles of your face, jaw, and neck. These exercises help to relieve lordosis, functional leg length discrepancy, pelvic torsion and rotation, hip pain, scoliosis, neck pain, facial tension, and temporomandibular joint pain.


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The exercises in Lesson 10 are seated versions of:

1. Arch & Flatten: Every Lesson begins with one Arch & Flatten, to warm up and release the lower back and abdominal muscles.

2. Pelvic Clock: In this exercise, you imagine that you are sitting on the face of a clock. You’ll roll your pelvis forward to 12 o’clock, backward to 6 o’clock, and explore rolling around the outside circle of the clock.

3. Seated Twist: This exercise involves slowly turning to one side at a time, twisting through your entire spine. You’ll explore the difference between leaving both hips down on the chair, and then allowing one hip to lift up in order to twist farther. Then, you’ll explore the twisting of your head and neck and the movement of your eyes back and forth.

4. Face & Jaw Exercises: This series of exercises involves pandiculating the muscles that raise the eyebrows, close the eyes, smile, purse the lips, clench the jaw, open the jaw, shift the jaw to each side, and move the jaw in circles. *There is no visual demonstration of these movements, just audio instruction.