jattis

Something to ease tension and loosen up......sit up straight in a chair with the feet flat on the floor – you may need to shuffle your bottom forwards to get the feet flat on the floor.  Wherever you are in the seat, ensure that you’re not using the back of the chair or slouching.

Both hands/arms/shoulders at the same time – with each movement, focus on how it feels before during and after the movements.  Repeat each at least 3 times
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• Bring each finger into the palm, one at a time – little finger, bend and straighten; ring finger bend and straighten etc

• Clench the fists and release, taking the fingers and thumbs as wide as possible on the release.  Breathing in through the nose and out through the nose, always slowing and lengthening the breath.
• Make fists and rotate the wrists, making the biggest circle you can with the fists (the movement only comes from the wrists).  Rotate one way and then the other.  Don’t hold your breath.
• Keeping the fists, rotate from the elbows – make the circles bigger, getting as much movement into the elbows as you can.  Rotate one way and then the other.  Make sure you’re still breathing
• Release your hands and relax them into your lap.  Roll your shoulders, make the movement as big as possible.  Rotate one way and then the other.  Keep that breath long and slow, in through the nose and out through the nose.​

• On an in breath, bring your shoulders up to your ears, hold the breath in and keep the shoulders up tight, tense.  And release the shoulders and the breath with a sigh.