deborah ferrari tell how to ease tension
DESCRIPTION
Deborah Ferrari. who is a professional fitness trainer would like to share some steps to ease tension.\n\nWhy is it hard to stay on track while traveling? Start with the distractions. If it’s not a smartphone diverting your attention, it’s a book or laptop, fast food or your travel companion. Distractions are not bad, mind you. They’re simply inevitable.\n\nThat’s why it’s so important to shift your priorities. Instead of checking social media and email the next time you sit down on a plane or train, how about tuning in to posture and body awareness?\n\nIt’s possible to improve posture, increase mobility and reduce stress at the same time. Help a client or friend increase body awareness by reading these steps to them. Use this activity any time you find yourself crammed into a seat for several hours. It’s a good one to memorize. - PowerPoint PPT PresentationTRANSCRIPT
Presented by Deborah Ferrari
Presented by Deborah Ferrari
Sit with your feet completely touching the floor, hip-width apart.
Presented by Deborah Ferrari
Close your eyes and take five deep breaths.
Presented by Deborah Ferrari
Find your neutral spine. Tilt your pelvis forward
and backward, then come to a neutral position—the place that feels best for
your spine, hips and shoulders.
Presented by Deborah Ferrari
Do shoulder rolls and gentle movements until the scapulae are in a comfortable (not perfect)
position.
Presented by Deborah Ferrari
Sit with your feet completely touching the floor, hip-width apart.
Presented by Deborah Ferrari
Tilt the head right and left in a side bend. Gradually add the rest of the spine. Repeat
five times. Then come back to center.
Presented by Deborah Ferrari
Turn the head right and left gently. Gradually add the rest of the spine. Repeat five times.
Then come back to center.
Presented by Deborah Ferrari
Protract, retract, elevate and depress the scapulae gently five times. Find a comfortable
position for them.
Presented by Deborah Ferrari
Roll the wrists around. Spread out your fingers over your thighs with palms up. Hold
this stretch for 5–10 seconds.
Presented by Deborah Ferrari
Roll your ankles around five times each.
Deborah Ferrari