rubenfeld body mind exercises®€¦ · rubenfeld body mind exercises® volume i t h e r u b e n f...

Rubenfeld Body mind Exercises®

V o l u m e I

T h e R u b e n f e l d C e n t e r I n c .115 Waverly Place

N e w Yo r k , N Y 1 0 0 11

1

A C K N O W L E D G E M E N T S

I studied dance and movement for many years, yet nothing prepared me for meetingMosbe Feldenkrais in the late 1960's. His "movement experiments" opened the door tomany possibilities I had only imagined. I am grateful to Feldenkrais for teaching me tothink differently - inspiring me to create and weave various movements into the tapestryof Rubenfeld Synerg)̂ .The Rubenfeld Bodymind Exercises® evolved from thirty years of practicing and teachingthem - while integrating concepts from my eighteen years of training others in theAlexander Technique, Gestalt Therapy, breathing exercises and the use of humor.

The first notation of these Rubenfeld Bodymind Exercises® was done in 1984 by MicaelaKelly (Administrator of the Rubenfeld Center) and Cindy Paas (RST-III, coordinator ofRST-IV) during the fourth Rubenfeld Synergy® Training Program at Dowling College onLong Island. I thank them for writing down as much as they could during the training sothat we had a beginning outline to follow.

I honor Florence Korzinski, who was the first faculty member other than myself to teachthese exercises, and I want to thank all the assistants, apprentices, post-graduates andfaculty who continued to make suggestions, corrections and changes while teaching.

Several years ago, the Rubenfeld Center Inc. asked Vicki Evans of RST-VII to transcribeverbatim all the Rubenfeld Bodymind Exercises® used in RST-IV. She did thischallenging, time-consuming work enthusiastically and full of grace. Her computer workwas clear, beautiful to behold and essential to the next step.

Finally, I want to acknowledge the perseverance of Werner Kundig, who drew on hisown teaching experience and vision, as well as his respect for my work, to edit thetranscriptions and outline them in their present form.

We now have this set of four volumes that are available to certified Rubenfeld

Synergists®. They are legally referred to as: "RUBENFELD BODYMINDEXERCISES®" and are to be identified as such. At this time, these four volumes arenot available to the general public. A shorter version will emerge in the future for thatp u r p o s e .

These four volumes are all copyrighted by liana Rubenfeld. The Rubenfeld Center Inc.(a not-for-profit public foundation) requests that you support this continuing project bynot copying any parts of this collection for any purpose. Please encourage otherRubenfeld Synergists® to purchase this set for their own use. We thank you in advancefor your cooperation in this matter.

Have a wonderful time with this wealth of information and inspiration.

Peace,

l iana and the Rubenfeld Center Inc.July 1994

11

Table of Contents

Exercises

fl Elbow Kisses the Knee

§2 The Pretze l

#3 Titling the Knees and Praying to God

#4 Zig'Zag Trunk

as Lifting the Head and Seeing the World

§6 Giving Power to the Foot

#7 Articulation of the Spine

as Spine and Shoulder Walk

Shoulder Circles on the Side Part I

Rotting Fists

The Rubenfeld Synergy® Training Program

RUBENFELD BODYMIND EXERCISE #1

E L B O W K I S S E S T H E K N E E

S U M M A R Y :

H E A D L I F T S W I T H H A N D S I N T E R L A C E D . K N E E S U P TO WA R D T H E C H E S T - O N E

HAND CRADLES A KNEE; THE OTHER HAND IS SLIPPED UNDER THE BACK OF

T H E H E A D . H E A D L I F T S W I T H T H E E L B O W M O V I N G TO WA R D T H E K N E E H E L D

B Y T H E O T H E R H A N D .

STRAIGHT: RIGHT ELBOW TO RIGHT KNEE / LEFT ELBOW TO LEFT KNEE.

CROSSING: RIGHT ELBOW TO LEFT KNEE / LEFT ELBOW TO RIGHT KNEE.

This material is copyrighted by liana Rubenfeld

and the Rubenfeld Synergy® Training Program.

All rights reserved. Including the rights to reproduce by any means.


ELBOW KISSES THE KNEE

1. LIE DOWN ON THE FLOOR WITH YOUR LEGS STRETCHED OUT AND YOUR

A R M S B Y Y O U R S I D E .

GENTLY ROLL YOU HEAD FROM SIDE TO S IDE.

Notice how far your head will go to the right and how far it will go to thel e f t .

2. FOCUS YOUR AWARENESS ON YOUR RIGHT HAND AND PLACE IT ON

Y O U R F O R E H E A D . H O L D T H E F I N G E R S A N D T H U M B T O G E T H E R .

GENTLY ROLL YOUR HEAD FROM SIDE-TO-SIDE - ALLOWING YOUR HAND

TO BE IN CONTACT WITH YOUR FOREHEAD THROUGHOUT THE

M O V E M E N T .

Sense what this movement does to your neck and to your back.

3 . P L A C E Y O U R R I G H T H A N D A G A I N B Y Y O U R S I D E .

FOCUS YOUR AWARENESS ON YOUR LEFT HAND AND PLACE IT ON

YOUR FOREHEAD. HOLD THE FINGERS AND THUMB TOGETHER.

1

G E N T LY R O L L Y O U R H E A D F R O M S I D E - T O - S I D E A L L O W I N G Y O U R H A N D

T O B E I N C O N TA C T W I T H Y O U R F O R E H E A D T H R O U G H O U T T H E

M O V E M E N T .

Sense what moving the head with the left hand does to your neck and back.

4 . P L A C E Y O U R L E F T H A N D A G A I N B Y Y O U R S I D E .

5 . F O C U S Y O U R A W A R E N E S S O N B O T H O F Y O U R F E E T. S L I D E Y O U R F E E T

A L O N G T H E F L O O R T O WA R D Y O U R B U T T O C K S S O T H AT Y O U R K N E E S

P O I N T U P TO WA R D T H E C E I L I N G A N D Y O U R F E E T A R E S TA N D I N G O N

T H E F L O O R .

Notice what is happening in the rest of your body as you bring your knees

u p .

6 . B R I N G B O T H O F Y O U R H A N D S I N F R O N T O F Y O U R FA C E A N D I N T E R L A C E

Y O U R F I N G E R S . L O O K AT Y O U R I N T E R L A C E D H A N D S . N O T I C E W H I C H

THUMB IS ON TOP. THE RIGHT OR THE LEFT ONE?

BRING YOUR HANDS APART AGAIN AND NOW, INTERLACE THEM NON-

H A B I T U A L LY S O T H AT T H E O T H E R T H U M B I S O N T O P.

How does it feel to have your hands Interlaced in a different and new way?

7 . B R I N G Y O U R H A N D S A P A R T A G A I N A N D I N T E R L A C E T H E M H A B I T U A L L Y.

SLIP THE INTERLACED HANDS UNDER THE BACK OF YOUR HEAD. YOUR

HEAD WILL REST IN THE CRADLE PROVIDED BY YOUR HANDS.

8. FOCUS YOUR AWARENESS ON BOTH ELBOWS AND LIFT THEM OFF THE

F L O O R U N T I L T H E Y P O I N T U P TO WA R D T H E C E I L I N G .

2

SLOWLY LIFT YOUR HEAD UP AS FAR AS IT COMFORTABLY WILL GO.

TA K E A D E E P B R E AT H .

SLOWLY ALLOW YOUR HEAD TO COME DOWN TO RESTING ON THE

I N T E R L A C E D H A N D S .

LIFT YOUR HEAD AGAIN. THIS TIME EXAGGERATE THE MOVEMENT AND

LIFT THE HEAD A L ITTLE BIT HIGHER.

9. PUT YOUR HEAD DOWN AGAIN, LET EVERYTHING GO. STRETCH OUT

A N D R E S T F O R A M O M E N T.

Sense how your body feels now as it makes contact with the floor.

10. BRING YOUR KNEES UP AGAIN WITH YOUR FEET STANDING ON THE

FLOOR. INTERLACE YOUR HANDS AND SLIP THEM UNDER THE BACK OF

Y O U R H E A D .

BRING YOUR ELBOWS UP AND LIFT YOUR HEAD.

B R I N G Y O U R H E A D D O W N A G A I N .

WITH YOUR HEAD RESTING ON YOUR INTERLACED HANDS, TAKE A

BREATH DEEP INTO YOUR ABDOMEN, LIFT YOUR HEAD UP AND EXHALE.

AS YOU ALLOW YOUR HEAD TO COME DOWN START TO INHALE AND

W H E N Y O U L I F T Y O U R H E A D U P E X H A L E .

REPEAT THE MOVEMENT A FEW TIMES ON YOUR OWN.

11. ALLOW YOUR HEAD TO REST ON THE INTERLACED HANDS.

AS LIFT YOUR HEAD UP START TURNING YOUR HEAD TO THE LEFT.

LET YOUR HEAD COME DOWN AND THEN LIFT IT UP TURNING TO THE

R I G H T.

CONTINUE THIS MOVEMENT A FEW TIMES ON YOUR OWN, LIFTING THE

3

HEAD AND TURNING TO THE LEFT. THEN LIFTING THE HEAD AND

T U R N I N G T O T H E R I G H T.

How does lifting the head toward the left and toward the right change the

m o v e m e n t ?

Where In your body do you feel the changes?

12. LET EVERYTHING GO. STRETCH OUT AND REST FOR A MOMENT.

13. BRING YOUR KNEES UP WITH YOUR FEET STANDING ON THE FLOOR.

FOCUS YOUR AWARENESS ON YOUR RIGHT HAND. SLIP YOUR RIGHT

HAND UNDER THE BACK OF YOUR HEAD SO THAT YOUR HEAD RESTS IN

T H E PA L M O F Y O U R R I G H T H A N D .

B R I N G B O T H O F Y O U R K N E E S U P TO WA R D Y O U R C H E S T.

FOCUS YOUR AWARENESS ON YOUR LEFT HAND. SLIP YOUR LEFT HAND

BETWEEN YOUR KNEES AND ALLOW IT TO CRADLE YOUR RIGHT KNEE.

THE LEFT HAND IS HOLDING THE RIGHT KNEE CAP FROM THE OUTSIDE.

LIFT YOUR RIGHT ELBOW UP SO THAT IT WILL POINT TOWARD THE

CEILING. GENTLY START TO LIFT YOUR HEAD WITH YOUR RIGHT HAND

AND ARM. AS YOU LIFT THE HEAD. ALLOW THE RIGHT ELBOW TO MOVE

T O WA R D T H E R I G H T K N E E .

IF IT CAN. ALLOW THE RIGHT ELBOW TO TOUCH THE RIGHT KNEE. BE

GENTLE. LISTEN TO WHAT YOUR BODY IS TELLING YOU. IT IS OK IF

YOUR RIGHT ELBOW CANNOT REACH THE RIGHT KNEE - JUST GO AS

FA R A S Y O U C A N G O C O M F O R TA B LY.

THIS IS "THE RIGHT ELBOW KISSING THE RIGHT KNEE".

4

DO NOT WORRY IF YOU CANNOT REACH THE RIGHT KNEE WITH YOUR

RIGHT ELBOW - JUST SAY HELLO.

CONTINUE TO DO THIS MOVEMENT A FEW TIMES ON YOUR OWN.

What happens to your ribs on the right side and on the left side of your

body?Notice any changes in your breathing pattern .


Do you notice any differences between the right and the left side of yourb o d y ?

15. BRING YOUR KNEES UP AGAIN WITH YOUR FEET STANDING ON THE

F L O O R .

FOCUS YOUR AWARENESS ON YOUR LEFT HAND. SLIP YOUR LEFT HAND

UNDER THE BACK OF YOUR HEAD SO THAT YOUR HEAD RESTS IN THE

PALM OF YOUR LEFT HAND.

BRING BOTH OF YOUR KNEES UP TOWARD YOUR CHEST.

FOCUS YOUR AWARENESS ON YOUR RIGHT HAND. SLIP YOUR RIGHT

HAND BETWEEN YOUR KNEES AND ALLOW IT TO CRADLE YOUR LEFT

K N E E .

THE RIGHT HAND IS HOLDING THE LEFT KNEE CAP FROM THE OUTSIDE.

LIFT YOUR LEFT ELBOW UP SO THAT IT WILL POINT TOWARD THE

CEILING. GENTLY START TO LIFT YOUR HEAD WITH YOUR LEFT HAND

AND ARM. AS YOU LIFT THE HEAD. ALLOW THE LEFT ELBOW TO MOVE

5

T O WA R D T H E L E F T K N E E .

R E P E AT T H I S M O V E M E N T A F E W T I M E S O N Y O U R O W N .

16. ALLOW YOUR HEAD TO REST IN THE PALM OF YOUR LEFT HAND.

TA K E Y O U R R I G H T H A N D A N D S L I D E I T A L O N G T H E O U T S I D E O F Y O U R

R I G H T T H I G H TO WA R D T H E R I G H T K N E E . C R A D L E T H E R I G H T K N E E C A P

F R O M T H E O U T S I D E .

L I F T Y O U R L E F T E L B O W U P S O T H AT I T W I L L P O I N T TO WA R D T H E

C E I L I N G . G E N T LY S TA RT TO L I F T Y O U R H E A D W I T H Y O U R L E F T H A N D

AND ARM. AS YOU LIFT THE HEAD, ALLOW THE LEFT ELBOW TO MOVE

A C R O S S Y O U R C H E S T T O WA R D T H E R I G H T K N E E .


Notice what Is happening to the ribs on your left side as you move across

the chest toward the right knee.

17. ALLOW THE HEAD TO REST IN THE PALM OF YOUR LEFT HAND AND

K E E P Y O U R R I G H T H A N D H O L D I N G Y O U R R I G H T K N E E F R O M T H E

O U T S I D E .

FOCUS YOUR AWARENESS ON YOUR LEFT LEG AND STRETCH YOUR

L E F T L E G O U T.

AGAIN LIFT YOUR HEAD WITH YOUR LEFT HAND AND ARM. ALLOW THE

LEFT ELBOW TO MOVE ACROSS YOUR CHEST TOWARD THE RIGHT KNEE.


6

Notice what Is happening In your whole body as your left elbow moves

toward the right knee, but your left leg is now stretched out.How does the stretched out position of your left leg change the movement in

your ribs on the left side?

18. LET EVERYTHING GO, STRETCH OUT AND REST FOR A MOMENT.

1 9 . S L I P Y O U R R I G H T H A N D U N D E R T H E B A C K O F Y O U R H E A D .

G E N T LY B R I N G Y O U R K N E E S U P TO WA R D Y O U R C H E S T.

TAKE YOUR LEFT HAND AND SL IDE IT ALONG THE OUTSIDE OF YOUR

LEFT THIGH TOWARD THE LEFT KNEE. CRADLE THE LEFT KNEE CAP

F R O M T H E O U T S I D E .

LIFT YOUR HEAD WITH YOUR RIGHT HAND AND ARM. AS YOU LIFT

YOUR HEAD ALLOW YOUR RIGHT ELBOW TO MOVE ACROSS YOUR

C H E S T TO WA R D T H E L E F T K N E E A N D S AY " H E L L O " TO T H E L E F T K N E E .

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN.

20. ALLOW THE HEAD TO REST IN THE PALM OF YOUR RIGHT HAND AND

KEEP YOUR LEFT HAND HOLDING YOUR LEFT KNEE FROM THE OUTSIDE.

FOCUS YOUR AWARENESS ON YOUR RIGHT LEG AND STRETCH YOUR

R I G H T L E G O U T .

AGAIN LIFT YOUR HEAD WITH YOUR RIGHT HAND AND ARM. ALLOW

THE RIGHT ELBOW TO MOVE ACROSS YOUR CHEST TOWARD THE LEFT

K N E E .

7

R E P E AT T H I S M O V E M E N T A F E W T I M E S O N Y O U R O W N . }

pNotice what Is happening in your whole body as your right elbow moves | !toward the le f t knee, but your r ight leg is now s t re tched out .

1̂

How does the stretched out position of your right leg change the movementin your ribs on the right side?

21. LET EVERYTHING GO, STRETCH OUT AND REST FOR A MOMENT. ^i 1

G E N T L Y R O L L Y O U R H E A D F R O M S I D E T O S I D E . _

22. BRING BOTH OF YOUR KNEES AGAIN UP TOWARD THE CEILING WITH

Y O U R F E E T S TA N D I N G O N T H E F L O O R .

I N T E R L A C E Y O U R H A N D S A N D S L I P T H E M U N D E R T H E B A C K O F Y O U R

H E A D .

BRING YOUR ELBOWS UP SO THAT THEY POINT TOWARD THE CEILING.

GENTLY START TO LIFT YOUR HEAD AS FAR AS YOU CAN GO pC O M F O R T A B L Y.

r *I

START TO FOCUS YOUR AWARENESS ON YOUR BREATHING PATTERN. 'E X H A L E A S Y O U L I F T Y O U R H E A D A N D I N H A L E W H E N Y O U L E T Y O U R F

H E A D C O M E D O W N .

F


23. LET GO OF YOUR HANDS AND ALLOW YOUR ARMS TO REST BY YOUR

S I D E . rT H E K N E E S R E M A I N P O I N T I N G U P TO WA R D T H E C E I L I N G .

8

FOCUS YOUR AWARENESS ON YOUR CHIN. MOVE YOUR CHIN UP

TOWARD THE CEILING AND THEN DOWN TOWARD YOUR CHEST.

TAKE YOUR RIGHT HAND SLIP IT UNDER THE BACK OF YOUR HEAD.

CONTINUE TO STICK YOUR CHIN UP TOWARD THE CEILING AND THEN

D O W N T O W A R D Y O U R C H E S T.

FEEL WITH YOUR HAND WHAT IS HAPPENING IN YOUR NECK.

24. BRING YOUR RIGHT ARM OUT BY YOUR SIDE.

TAKE YOUR LEFT HAND AND SLIP IT UNDER THE BACK OF YOUR HEAD.

SLIP YOUR RIGHT HAND BETWEEN YOUR LEGS AND CRADLE THE LEFT

K N E E .

LIFT YOUR HEAD UP WITH YOUR HAND AND ARM AND ALLOW THE LEFT

ELBOW TO SAY HELLO TO THE LEFT KNEE.

This is the first "elbow kisses the knee" movement we have done today.

Notice how this movement feels to you now when compared to the first time

you did it earlier in this movement sequence.What has changed?

Notice how letting go on one side of your body has a direct effect on theother side of your body.

25. LET EVERYTHING GO, STRETCH OUT AND REST.

GENTLY ROLL YOUR HEAD FROM SIDE TO SIDE.

TAKE A DEEP BREATH, AS FAR DOWN INTO YOUR ABDOMEN AS YOU

C A N .

9

2 6 . R O L L O V E R T O O N E S I D E A N D C O M E U P T O S TA N D I N G O N Y O U R F E E T.

THE RUBENFELD SYNERGY® TRAINING PROGRAM

R U B E N F E L D B O D Y M I N D E X E R C I S E # 2

T H E P R E T Z E L

S U M M A R Y :

LYING ON THE BACK. KNEES UP WITH FEET ON THE FLOOR.

THE RIGHT ARM IS STRETCHED OVER THE TOP OF THE HEAD WITH THE RIGHT

HAND COVERING THE LEFT EAR.

THE LEFT HAND IS ON TOP OF THE RIGHT HAND.

THE TORSO IS SLID TO THE RIGHT.

THE LEFT HAND IS PLACED ON THE FLOOR ABOVE THE HEAD. THE RIGHT

HAND REACHES DOWN FOR THE RIGHT FOOT.

THE HEAD IS TURNED TO THE LEFT LOOKING UP AT THE LEFT HAND AND TO

THE RIGHT, LOOKING DOWN AT THE RIGHT FOOT.

THE BUTTOCKS ARE LIFTED OFF THE FLOOR AS THE HEAD IS TURNED.

REPEAT ON LEFT SIDE.


and the Rubenfeld Synergy'* Training Program.

All rights reserved.Including the rights to reproduce by any means.


T H E P R E T Z E L

1 . L I E D O W N O N T H E F L O O R W I T H Y O U R L E G S S T R E T C H E D O U T A N D Y O U R A R M S

BY YOUR S IDE.

GENTLY ROLL YOUR HEAD FROM SIDE TO S IDE.

Notice how far your head will go to the right and how far it will go to the left.

2 . F O C U S Y O U R A W A R E N E S S O N Y O U R R I G H T H A N D A N D P L A C E I T O N Y O U R

FOREHEAD. GENTLY ROLL YOUR HEAD FROM S IDE TO S IDE.

3 . P L A C E Y O U R R I G H T H A N D A G A I N B Y Y O U R S I D E .

FOCUS YOUR AWARENESS ON YOUR LEFT HAND. PLACE IT ON YOUR

FOREHEAD, AND GENTLY ROLL YOUR HEAD FROM SIDE TO SIDE.

4 . P L A C E Y O U R L E F T H A N D B Y Y O U R S I D E .

5 . B R I N G B O T H O F Y O U R K N E E S U P T O WA R D T H E C E I L I N G W I T H Y O U R F E E T

S TA N D I N G O N T H E F L O O R .

Notice what is happening in the rest of your body as you bring your knees up.

6 . F O C U S Y O U R A W A R E N E S S O N Y O U R L E F T H A N D . PA S S I T O V E R T H E T O P O F

YOUR HEAD AND COVER YOUR R IGHT EAR. YOUR HEAD IS CRADLED BY YOUR

L E F T A R M .

1

FOCUS YOUR AWARENESS ON YOUR RIGHT HAND AND PLACE IT ON TOP OFY O U R L E F T H A N D .

7. ALLOW YOUR WHOLE TORSO TO BECOME LIKE A PENDULUM.

GUIDING WITH YOUR LEFT HAND. ALLOW YOUR HEAD AND TORSO TO SLIDEA L O N G T H E F L O O R TO T H E L E F T.

BRING YOUR TORSO AND HEAD BACK TO THE MIDDLE.

THEN SLIDE YOUR HEAD AND TORSO TO THE LEFT.

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN - GENTLY SLIDING TOTHE LEFT AND BACK TO THE MIDDLE - LIKE A PENDULUM.

Notice what happens In your neck and back.

What happens to your ribs on the left side and on the right side?

a. SLIDE YOUR HEAD AND TORSO TO THE LEFT AND LEAVE IT THERE.

FOCUS YOUR AWARENESS ON YOUR RIGHT HAND AND PLACE IT ON THE

FLOOR ABOVE YOUR HEAD. YOUR RIGHT ARM IS STRETCHED OUT.

FOCUS YOUR AWARENESS ON YOUR LEFT HAND AND REMOVE IT FROM YOUR

RIGHT EAR. SLOWLY SLIDE YOUR LEFT HAND ALONG THE LEFT SIDE OF YOUR

BODY DOWN TOWARD YOUR LEFT FOOT.

Notice what is happening to your chest.

9. GENTLY ROLL YOUR HEAD TO THE LEFT AND LOOK DOWN TOWARD YOUR

L E F T F O O T.

2

ALLOW YOUR LEFT HAND TO CRAWL CLOSER TOWARD YOUR LEFT FOOT - AS

C L O S E A S Y O U C O M F O R TA B LY C A N G O .

For some of you it may be possible to touch the left foot.

Do not strain , you do not have to touch your foot - go just as far as you can

comfortably go.

1 0 . L E T Y O U R H E A D A N D T O R S O C O M E B A C K T O T H E M I D D L E .

BRING BOTH OF YOUR ARMS DOWN BY YOUR S IDES AND GENTLY ROLL THE

HEAD FROM SIDE TO SIDE.

Notice how far your head will roll to left and to the right now.

11. LET EVERYTHING GO, STRETCH YOUR LEGS OUT AND REST FOR A MOMENT.

T A K E A D E E P B R E A T H .

Notice how the left side of your body feels when compared to the right side.

WITH YOUR LEGS STRETCHED OUT ROLL YOUR LEFT FOOT A FEW TIMES TO

T H E L E F T A N D B A C K TO T H E M I D D L E A G A I N .

R E P E AT T H E S A M E M O V E M E N T W I T H Y O U R R I G H T F O O T.

Is there a difference between your left and your right hip joint?

12. BRING YOUR KNEES UP TO THE CEILING WITH YOUR FEET STANDING ON THE

F L O O R .

BRING YOUR LEFT HAND OVER THE TOP OF YOUR HEAD AND COVER YOUR

RIGHT EAR.

3

BRING YOUR RIGHT HAND UP AND PLACE IT ON TOP OF YOUR LEFT HAND.

A L L O W Y O U R H E A D A N D TO R S O TO S L I D E TO T H E L E F T A S FA R A S T H E Y C A N

G O C O M F O R T A B L Y .

B R I N G Y O U R TO R S O A N D H E A D B A C K TO T H E M I D D L E .

R E P E AT T H I S M O V E M E N T A F E W T I M E S .

Notice what Is happening to your chest and upper back.

1 3 . S L I D E A S FA R T O T H E L E F T A S Y O U C A N G O .

L E T G O O F Y O U R R I G H T H A N D A N D P L A C E I T O N T H E F L O O R A B O V E Y O U R

H E A D .

A L L O W Y O U R L E F T H A N D T O S L I D E D O W N A L O N G Y O U R L E F T S I D E T O WA R D

Y O U R L E F T F O O T.

T U R N Y O U R H E A D A N D L O O K D O W N A T T H E L E F T F O O T . R E A C H D O W N W I T H

Y O U R L E F T H A N D A S FA R A S Y O U C A N G O - M AY B E TO U C H I N G Y O U R L E F T

F O O T.

1 4 . F O C U S Y O U R A W A R E N E S S O N Y O U R R I G H T L E G A N D S T R E T C H I T O U T.

AS YOU REACH WITH YOUR LEFT HAND TOWARD YOUR LEFT FOOT, LIFT YOUR

LEFT BUTTOCK OFF THE FLOOR.

AS YOUR LEFT BUTTOCK COMES OFF THE FLOOR, ALLOW YOUR LEFT KNEE TO

F L O AT H I G H E R T O WA R D T H E C E I L I N G A N D T H E N R O L L O V E R O N T O Y O U R

R I G H T B U T T O C K .

TAKE A DEEP BREATH AND THEN ROLL BACK ONTO YOUR LEFT BUTTOCK.

R E P E AT L I F T I N G T H E L E F T B U T TO C K A N D R O L L I N G O V E R O N TO T H E R I G H T

B U T T O C K A F E W T I M E S O N Y O U R O W N .

4

15. LET EVERYTHING GO, LIE ON YOUR BACK. STRETCH OUT AND REST FOR A

M O M E N T .

Notice what Is happening to your body.

How does your left side feel when compared to your right side?

1 6 . S L O W LY R O L L O V E R T O O N E S I D E A N D C O M E U P T O S TA N D I N G O N Y O U R

F E E T.

G E N T LY WA L K A R O U N D A N D L O O K AT E A C H O T H E R .

Notice the changes that have occurred.

17. LIE DOWN AGAIN ON YOUR BACK AND PLACE YOUR ARMS BY YOUR SIDE.

ROLL YOUR HEAD FROM SIDE TO SIDE.

PLACE YOUR RIGHT HAND ON YOUR FOREHEAD AND GENTLY ROLL YOUR

H E A D W I T H Y O U R R I G H T H A N D .

LET GO OF YOUR RIGHT HAND, PLACE YOUR LEFT HAND ON YOUR FOREHEAD,

A N D R O L L Y O U R H E A D W I T H Y O U R L E F T H A N D .

LET EVERYTHING GO AND PLACE YOUR ARMS BY YOUR SIDE.

18. BRING BOTH OF YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEET


PASS YOUR LEFT HAND OVER THE TOP OF YOUR HEAD AND COVER YOUR

RIGHT EAR. BRING YOUR RIGHT HAND UP AND PLACE IT ON TOP OF YOUR

L E F T H A N D .

ALLOW YOUR WHOLE TORSO TO BECOME LIKE A PENDULUM.

SLIDE YOUR HEAD AND TORSO TO THE LEFT, THEN COME BACK TO THE

M I D D L E .

5

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN UNTIL IT BECOMES

EASIER AND EASIER TO MOVE YOUR CHEST AND SPINE TO THE LEFT AND

B A C K TO T H E M I D D L E .

19. SLIDE AS FAR TO THE LEFT AS YOU CAN GO AND LEAVE YOUR TORSO IN

T H AT P O S I T I O N .

LET GO OF YOUR RIGHT HAND AND PLACE IT ON THE FLOOR ABOVE YOUR

H E A D .

ALLOW YOUR LEFT HAND TO SLIDE DOWN ALONG YOUR LEFT SIDE TOWARD

Y O U R L E F T F O O T .

T U R N Y O U R H E A D T O WA R D T H E L E F T A N D L O O K D O W N AT T H E L E F T F O O T.

T H E N T U R N Y O U R H E A D TO T H E R I G H T A N D L O O K U P AT T H E R I G H T H A N D .

R E P E A T L O O K I N G T O T H E L E F T A N D T O T H E R I G H T A F E W T I M E S O N Y O U R

O W N .

E A C H T I M E W H E N Y O U L O O K TO T H E L E F T O R TO T H E R I G H T A L L O W Y O U R

EYES TO REACH FOR THE LEFT OR THE RIGHT HAND RESPECTIVELY.

2 0 . F O C U S Y O U R A W A R E N E S S O N Y O U R R I G H T L E G A N D S T R E T C H I T O U T.

L O O K D O W N AT Y O U R L E F T H A N D A G A I N A N D T H E N S L O W LY S TA R T T O L I F T

Y O U R L E F T B U T TO C K O F F T H E F L O O R R O L L I N G O V E R O N TO Y O U R R I G H T

B U T T O C K .

TAKE A SERIES OF SHORT BREATHS.

LET YOUR LEFT BUTTOCK COME DOWN ONTO THE FLOOR.

2 1 . L E AV I N G Y O U R R I G H T L E G S T R E T C H E D O U T T U R N Y O U R H E A D T O T H E R I G H T

6

AND START TO LOOK UP AT THE RIGHT HAND. LIFT YOUR LTHE FLOOR AND ROLL OVER ONTO YOUR RIGHT BUTTOCK.



22. TURN YOUR HEAD TO THE LEFT. LOOK DOWN AT YOUR LEFT HAND AND LIFTYOUR LEFT BUTTOCK OFF THE FLOOR.

THEN. PUT YOUR LEFT BUTTOCK DOWN ONTO THE FLOOR. TURN YOUR HEADTO THE RIGHT. LOOK UP AT THE RIGHT HAND. AND LIFT YOUR LEFT BUTTOCK

OFF THE FLOOR AGAIN.

ALTERNATE BETWEEN LOOKING DOWN AT THE LEFT HAND AND UP AT THERIGHT HAND. EACH TIME YOU EITHER LOOK UP OR DOWN LIFT YOUR LEFTBUTTOCK OFF THE FLOOR.

PLAY WITH THIS MOVEMENT A LITTLE WHILE ON YOUR OWN UNTIL IT

BECOMES SMOOTH AND EASY.

Sense what Is happening to you lower back and to your spine.

23. LET EVERYTHING GO AND BRING YOUR TORSO BACK TO THE MIDDLE AGAIN.BRING BOTH OF YOUR KNEES UP TOWARD YOUR CHEST WITH YOUR FEET OFFT H E F L O O R .

SLIDE YOUR LEFT HAND UNDER THE BACK OF YOUR HEAD.SLIDE YOUR RIGHT HAND DOWN ALONG YOUR RIGHT SIDE AND CRADLE YOURR I G H T K N E E .

BRING YOUR LEFT ELBOW UP TOWARD THE CEILING AND START LIFTING YOUR

7

HEAD. ALLOW THE LEFT ELBOW TO MOVE TOWARD THE RIGHT KNEE AND GO

A N D S AY " H E L L O " T O T H E R I G H T K N E E .

2 4 . L E T G O O F B O T H Y O U R L E F T A N D R I G H T H A N D S .

BRING YOUR FEET DOWN TO STANDING ON THE FLOOR - YOUR KNEES ARE

P O I N T I N G U P T O WA R D T H E C E I L I N G .

F O C U S Y O U R AWA R E N E S S O N Y O U R R I G H T L E G A N D C R O S S Y O U R R I G H T L E G

OVER YOUR LEFT LEG.

T I LT B O T H K N E E S TO T H E R I G H T.

R O L L Y O U R H E A D TO T H E L E F T A N D W I T H Y O U R L E F T H A N D R E A C H D O W N

T O W A R D Y O U R L E F T F O O T.

TA K E A F E W S H O R T B R E AT H S .

25. COME BACK TO THE MIDDLE AGAIN. UNCROSS YOUR LEGS, STRETCH OUT

A N D R E S T F O R A M O M E N T.

ROLL YOUR HEAD FROM SIDE TO S IDE.

2 6 . B R I N G B O T H O F Y O U R K N E E S U P T O WA R D T H E C E I L I N G W I T H Y O U R F E E T


PASS YOUR RIGHT HAND OVER THE TOP OF YOUR HEAD AND COVER YOUR

LEFT EAR. BRING YOUR LEFT HAND UP AND PLACE IT ON TOP OF YOUR RIGHT

H A N D .


SLIDE YOUR HEAD AND TORSO TO THE RIGHT, THEN COME BACK TO THE

M I D D L E A G A I N .

8

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN UNTIL IT BECOMESEASIER AND EASIER TO MOVE YOUR CHEST AND SPINE TO THE RIGHT ANDB A C K TO T H E M I D D L E .

SLIDE AS FAR TO THE RIGHT AS YOU CAN GO.

LET GO OF YOUR LEFT HAND AND PLACE IT ON THE FLOOR ABOVE YOUR

H E A D .

ALLOW YOUR RIGHT HAND TO SLIDE DOWN ALONG YOUR RIGHT SIDE

TOWARD YOUR RIGHT FOOT.

TURN YOUR HEAD TO THE RIGHT AND LOOK DOWN AT THE RIGHT FOOT.

REACH DOWN WITH YOUR RIGHT HAND AS FAR AS YOU CAN GO - MAYBE

T O U C H I N G Y O U R R I G H T F O O T.

27. FOCUS YOUR AWARENESS ON YOUR LEFT LEG AND STRETCH IT OUT.

L O O K D O W N AT Y O U R R I G H T H A N D A G A I N A N D T H E N S L O W LY S TA R T T O L I F T

YOUR RIGHT BUTTOCK OFF THE FLOOR ROLLING OVER ONTO YOUR LEFT

B U T T O C K .


L E T Y O U R R I G H T B U T TO C K A G A I N C O M E D O W N O N TO T H E F L O O R .

28. LEAVING.YOUR LEFT LEG STRETCHED OUT TURN YOUR HEAD TO THE LEFT

A N D S TA RT L O O K I N G U P AT T H E L E F T H A N D . L I F T Y O U R R I G H T B U T TO C K O F F

THE FLOOR AND ROLL OVER ONTO YOUR LEFT BUTTOCK.


LET YOUR RIGHT BUTTOCK COME DOWN ONTO THE FLOOR.

29. TURN YOUR HEAD TO THE RIGHT AND LOOK DOWN AT YOUR RIGHT HAND.

9

L IFT YOUR R IGHT BUTTOCK OFF THE FLOOR.

THEN, PUT YOUR RIGHT BUTTOCK DOWN ONTO THE FLOOR, TURN YOUR HEAD

TO THE LEFT, LOOK UP AT THE LEFT HAND, AND LIFT YOUR RIGHT BUTTOCKO F F T H E F L O O R A G A I N .

ALTERNATE BETWEEN LOOKING DOWN AT THE RIGHT HAND AND UP AT THE

LEFT HAND. EACH TIME YOU EITHER LOO OWN LIFT YOUR RIGHTBUTTOCK OFF THE FLOOR.

30. COME BACK TO THE MIDDLE AGAIN.

LET EVERYTHING GO, STRETCH OUT AND REST FOR A MOMENT.

SLOWLY ROLL YOUR HEAD FROM SIDE TO SIDE.

31. SLIDE YOUR LEFT HAND UNDER THE BACK OF YOUR HEAD.BRING BOTH OF YOUR KNEES UP TOWARD YOUR CHEST.SLIDE YOUR RIGHT HAND DOWN ALONG YOUR RIGHT SIDE AND CRADLE YOURRIGHT KNEE.

BRING YOUR LEFT ELBOW UP TOWARD THE CEILING AND START LIFTING YOURHEAD. ALLOW THE LEFT ELBOW TO MOVE TOWARD THE RIGHT KNEE AND GOAND SAY "HELLO" TO THE RIGHT KNEE.

32. LET EVERYTHING GO, STRETCH OUT AND REST ON YOUR BACK.

Notice how your body makes contact with the floor.

33. SLOWLY ROLL OVER TO ONE SIDE, COME UP TO STANDING ON YOUR FEETAND START TO WALK AROUND SLOWLY.

1 0

The Rubenfe ld Synergy® Tra in ing Program


T I LT I N G T H E K N E E S A N D P R AY I N G T O G O D

S U M M A R Y :

REVIEW OF ELBOW KISSES THE KNEE • BOTH RIGHT AND LEFT SIDES.

LYING ON THE BACK. KNEES UP, FEET STANDING ON THE FLOOR.

CROSS THE RIGHT LEG OVER THE LEFT LEG. TILT THE LEGS TO THE RIGHT.

R E V E R S E S I D E S .

ARMS STRETCHED OUT TOWARD THE CEILING. HANDS PALMS TOGETHER.

T ILT THE ARMS TO THE LEFT AND TO THE RIGHT.

CROSS THE RIGHT LEG OVER THE LEFT LEG. TILT THE LEGS TO THE RIGHT.

T I L T T H E O U T S T R E T C H E D A R M S I N T H E O P P O S I T E D I R E C T I O N .

REVERSE SIDES.


and the Rubenfeld Synergy* Training Program.



TILTING KNEES AND PRAYING TO GOD

1. LIE DOWN ON THE FLOOR WITH YOUR LEGS STRETCHED OUT AND YOUR

A R M S B Y Y O U R S I D E .


2. FOCUS YOUR AWARENESS ON YOUR RIGHT HAND AND PLACE IT ON YOUR

F O R E H E A D .


P L A C E Y O U R R I G H T H A N D A G A I N B Y Y O U R S I D E .

3 . FOCUS YOUR AWARENESS ON YOUR LEFT HAND, PLACE IT ON YOUR

FOREHEAD, AND GENTLY ROLL YOUR HEAD FROM SIDE TO SIDE.

PLACE YOUR LEFT HAND AGAIN BY YOUR S IDE .

4. FOCUS YOUR AWARENESS ON BOTH OF YOUR FEET. SLIDE YOUR FEET

ALONG THE FLOOR TOWARD YOUR BUTTOCKS SO THAT YOUR KNEES

POINT UP TOWARD THE CEIL ING AND YOUR FEET ARE STANDING ON THE

F L O O R .

5. FOCUS YOUR AWARENESS ON YOUR RIGHT HAND. SLIP YOUR RIGHT HAND

UNDER THE BACK OF YOUR HEAD SO THAT YOUR HEAD RESTING THE

PA L M O F Y O U R R I G H T H A N D .


1

SLIP YOUR LEFT HAND BETWEEN YOUR KNEES AND ALLOW IT TO CRADLE

YOUR RIGHT KNEE. THE LEFT HAND IS HOLDING THE RIGHT KNEE CAP

FROM THE OUTSIDE.

LIFT YOUR RIGHT ELBOW UP SO THAT IT WILL POINT UP TOWARD THE

CEILING. GENTLY START TO LIFT YOUR HEAD WITH YOUR RIGHT HAND

AND ARM. AS YOU LIFT THE HEAD, ALLOW THE RIGHT ELBOW TO MOVE

TOWARD THE RIGHT KNEE AND SAY "HELLO" TO THE RIGHT KNEE.

C O N T I N U E T O D O T H I S M O V E M E N T A F E W T I M E S O N Y O U R O W N .

6. LET EVERYTHING GO. STRETCH OUT AND REST FOR MOMENT.

7 . B R I N G Y O U R K N E E S U P A G A I N T O W A R D T H E C E I L I N G W I T H Y O U R F E E T


S L I P Y O U R L E F T H A N D U N D E R T H E B A C K O F Y O U R H E A D S O T H AT Y O U R

H E A D R E S T S I N T H E PA L M O F Y O U R L E F T H A N D .


SLIP YOUR RIGHT HAND BETWEEN YOUR KNEES AND ALLOW IT TO CRADLE

YOUR LEFT KNEE. THE RIGHT HAND IS HOLDING THE LEFT KNEE CAP FROM

T H E O U T S I D E .

LIFT YOUR LEFT ELBOW UP SO THAT IT WILL POINT TOWARD THE CEILING.

GENTLY START TO LIFT YOUR HEAD WITH YOUR LEFT HAND AND ARM. AS

YOU LIFT THE HEAD, ALLOW THE LEFT ELBOW TO MOVE TOWARD THE

LEFT KNEE.


2

8. ALLOW YOUR HEAD TO REST IN THE PALM OF YOUR LEFT HAND.TAKE YOUR RIGHT HAND AND SLIDE IT ALONG THE OUTSIDE OF YOURRIGHT THIGH TOWARD THE RIGHT KNEE. CRADLE THE RIGHT KNEE CAPF R O M T H E O U T S I D E .

LIFT YOUR LEFT ELBOW UP SO THAT IT WILL POINT TOWARD THE CEILING.GENTLY START TO LIFT YOUR HEAD WITH YOUR LEFT HAND AND ARM. ASYOU LIFT THE HEAD. ALLOW THE LEFT ELBOW TO MOVE ACROSS YOURCHEST TOWARD THE RIGHT KNEE.


9. ALLOW THE HEAD TO REST IN THE PALM OF YOUR LEFT HAND AND KEEP

YOUR RIGHT HAND HOLDING YOUR RIGHT KNEE FROM THE OUTSIDE.

STRETCH YOUR LEFT LEG OUT.

AGAIN LIFT YOUR HEAD WITH YOUR LEFT HAND AND ARM. ALLOW THE

LEFT ELBOW TO MOVE ACROSS YOUR CHEST TOWARD THE RIGHT KNEE.



11. SLIP YOUR RIGHT HAND UNDER THE BACK OF YOUR HEAD AND BRING

YOUR KNEES UP TOWARD YOUR CHEST.

TAKE YOUR LEFT HAND AND SLIDE IT ALONG THE OUTSIDE OF YOUR LEFT

THIGH TOWARD THE LEFT KNEE. CRADLE THE LEFT KNEE CAP FROM THE

O U T S I D E .

3

LIFT YOUR HEAD WITH YOUR RIGHT HAND AND ARM. AS YOU LIFT YOUR

H E A D A L L O W Y O U R R I G H T E L B O W TO M O V E A C R O S S Y O U R C H E S T

TOWARD THE LEFT KNEE AND SAY "HELLO" TO THE LEFT KNEE.


1 2 . A L L O W T H E H E A D TO R E S T I N T H E PA L M O F Y O U R R I G H T H A N D A N D K E E P

Y O U R L E F T H A N D H O L D I N G Y O U R L E F T K N E E F R O M T H E O U T S I D E .

S T R E T C H Y O U R R I G H T L E G O U T.

AGAIN LIFT YOUR HEAD WITH YOUR RIGHT HAND AND ARM. ALLOW THE

RIGHT ELBOW TO MOVE ACROSS YOUR CHEST TOWARD THE LEFT KNEE.




STANDING ON THE FLOOR.

15. PASS YOUR LEFT HAND OVER THE TOP OF YOUR HEAD AND COVER YOUR

RIGHT EAR. YOUR HEAD IS CRADLED BY YOUR LEFT ARM.

PLACE YOUR RIGHT HAND ON TOP OF YOUR LEFT HAND.

16. ALLOW YOUR WHOLE TORSO TO BECOME LIKE A PENDULUM.

GUIDING WITH YOUR LEFT HAND, ALLOW YOUR HEAD AND TORSO TOSLIDE ALONG THE FLOOR TO THE LEFT.

4

BRING YOUR TORSO AND HEAD BACK TO THE MIDDLE.

THEN SLIDE YOUR HEAD AND TORSO AGAIN TO THE LEFT.

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN - GENTLY SLIDING

TO THE LEFT AND BACK TO THE MIDDLE - LIKE A PENDULUM.

17. AGAIN SLIDE YOUR HEAD AND TORSO TO THE LEFT AND LEAVE IT THERE.

PLACE YOUR RIGHT HAND ON THE FLOOR ABOVE YOUR HEAD. YOUR RIGHT

A R M I S S T R E T C H E D O U T.

REMOVE YOUR LEFT HAND FROM YOUR R IGHT EAR. SLOWLY SL IDE YOUR

L E F T H A N D A L O N G T H E L E F T S I D E O F Y O U R B O D Y D O W N TO WA R D Y O U R

L E F T F O O T.

GENTLY ROLL YOUR HEAD TO THE LEFT AND LOOK DOWN TOWARD YOUR

L E F T F O O T .

1 8 . B R I N G Y O U R H E A D T O T H E M I D D L E A G A I N A N D T H E N T U R N I T T O T H E

R I G H T L O O K I N G U P AT T H E R I G H T H A N D .

R E P E AT L O O K I N G D O W N AT Y O U R L E F T F O O T A N D U P T O W A R D Y O U R

R I G H T H A N D A F E W T I M E S O N Y O U R O W N .

1 9 . B R I N G Y O U R H E A D T O T H E M I D D L E A G A I N .

F O C U S Y O U R AWA R E N E S S O N Y O U R R I G H T L E G A N D S T R E T C H I T O U T.

L O O K D O W N AT Y O U R L E F T H A N D A G A I N A N D T H E N S L O W LY S TA R T T O

L I F T Y O U R L E F T B U T T O C K O F F T H E F L O O R R O L L I N G O V E R O N T O Y O U R

R I G H T B U T T O C K .

5



20. LEAVING YOUR RIGHT LEG STRETCHED OUT TURN YOUR HEAD TO THE

RIGHT AND START TO LOOK UP AT THE RIGHT HAND. LIFT YOUR LEFT

BUTTOCK OFF THE FLOOR AND ROLL OVER ONTO YOUR RIGHT BUTTOCK.


L E T Y O U R L E F T B U T TO C K C O M E D O W N O N TO T H E F L O O R .

21. TURN YOUR HEAD TO THE LEFT. LOOK DOWN AT YOUR LEFT HAND AND

LIFT YOUR LEFT BUTTOCK OFF THE FLOOR.

THEN, PUT YOUR LEFT BUTTOCK DOWN ONTO THE FLOOR, TURN YOUR

HEAD TO THE RIGHT, LOOK UP AT THE RIGHT HAND. AND LIFT YOUR LEFT

B U T T O C K O F F T H E F L O O R A G A I N .

A L T E R N A T E B E T W E E N L O O K I N G D O W N A T T H E L E F T H A N D A N D U P A T T H E

RIGHT HAND. EACH TIME YOU EITHER LOOK UP OR DOWN LIFT YOUR LEFT

B U T TO C K O F F T H E F L O O R .

P L AY W I T H T H I S M O V E M E N T A L I T T L E W H I L E O N Y O U R O W N U N T I L I T

B E C O M E S S M O O T H A N D E A S Y.


GENTLY ROLL YOUR HEAD FROM S IDE TO S IDE .



6

PASS YOUR RIGHT HAND OVER THE TOP OF YOUR HEAD AND COVER YOUR

LEFT EAR. BRING YOUR LEFT HAND UP AND PLACE IT ON TOP OF YOUR

R I G H T H A N D .


SLIDE YOUR HEAD AND TORSO TO THE RIGHT. THEN COME BACK TO THE

M I D D L E A G A I N .

SLIDE AS FAR TO THE RIGHT AS YOU CAN GO AND LEAVE YOUR BODY IN

T H AT P O S I T I O N . L E T G O O F Y O U R L E F T H A N D A N D P L A C E I T O N T H E

F L O O R A B O V E Y O U R H E A D .

A L L O W Y O U R R I G H T H A N D T O S L I D E D O W N A L O N G Y O U R R I G H T S I D E

T O W A R D Y O U R R I G H T F O O T.

T U R N Y O U R H E A D TO T H E R I G H T A N D L O O K D O W N AT T H E R I G H T F O O T.

R E A C H D O W N W I T H Y O U R R I G H T H A N D A S FA R A S Y O U C A N G O .

2 5 . S T R E T C H Y O U R L E F T L E G O U T.

L O O K D O W N AT Y O U R R I G H T H A N D A G A I N A N D T H E N S L O W LY S TA RT TO

L I F T Y O U R R I G H T B U T TO C K O F F T H E F L O O R R O L L I N G O V E R O N TO Y O U R

L E F T B U T TO C K .


L E T Y O U R R I G H T B U T TO C K A G A I N C O M E D O W N O N TO T H E F L O O R .

26 . LEAV ING YOUR LEFT LEG STRETCHED OUT TURN YOUR HEAD TO THE LEFT

AND START LOOKING UP AT THE LEFT HAND. L IFT YOUR R IGHT BUTTOCK

OFF THE FLOOR AND ROLL OVER ONTO YOUR LEFT BUTTOCK.

7

TA K E A S E R I E S O F S H O RT B R E AT H S .

LET YOUR RIGHT BUTTOCK AGAIN COME DOWN ONTO THE FLOOR.

28. TURN YOUR HEAD TO THE RIGHT AND LOOK DOWN AT YOUR RIGHT HAND.

LIFT YOUR RIGHT BUTTOCK OFF THE FLOOR.

THEN, PUT YOUR RIGHT BUTTOCK DOWN ONTO THE FLOOR, TURN YOURHEAD TO THE LEFT, LOOK UP AT THE LEFT HAND, AND LIFT YOUR RIGHTBUTTOCK OFF THE FLOOR AGAIN.

ALTERNATE BETWEEN LOOKING DOWN AT THE RIGHT HAND AND UP ATTHE LEFT HAND. EACH TIME YOU EITHER LOOK UP OR DOWN LIFT YOURRIGHT BUTTOCK OFF THE FLOOR.

29. COME BACK TO THE MIDDLE AGAIN.

LET EVERYTHING GO, STRETCH OUT AND REST FOR A MOMENT.

30. BRING BOTH OF YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEETSTANDING ON THE FLOOR.

31. FOCUS YOUR AWARENESS ON YOUR RIGHT LEG AND CROSS IT OVER THELEFT LEG.

GENTLY TILT BOTH KNEES TO THE RIGHT.

BRING YOUR KNEES BACK TO THE MIDDLE AND THEN AGAIN TILT THEM TOT H E R I G H T.

Notice how far your knees will tilt to the right.Do they reach the floor?

8


ALLOW YOUR HEAD AND NECK TO FOLLOW THE MOVEMENT OF YOURK N E E S .

WHILE TILTING THE KNEES TO THE RIGHT, TAKE YOUR LEFT HAND ANDPLACE IT ON YOUR LEFT HIP JOINT.

32. AGAIN TILT YOUR KNEES TO THE RIGHT AND GENTLY TURN YOUR HEAD TOT H E L E F T.

33. UNCROSS YOUR LEGS, STRETCH OUT AND REST FOR A MOMENT.

34. BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEET STANDINGON THE FLOOR.

BRING YOUR HANDS TOGETHER. PALM TO PALM IN FRONT OF YOUR CHEST

AND THEN POINT YOUR JOINED HANDS UP TOWARD THE CEILING WITH

YOUR ARMS STRETCHED OUT.

GENTLY TILT YOU YOUR ARMS TO THE LEFT.


Notice what is happening to your right shoulder blade as you tilt the arms to thel e f t .

BRING YOUR ARMS BACK TO THE MIDDLE. STILL POINTING UP TOWARD

THE CEILING AND AGAIN TILT THEM TO THE LEFT.

35. BRING YOUR ARMS DOWN AND PLACE THEM BY YOUR SIDES.

9

36. CROSS YOUR RIGHT LEG OVER YOUR LEFT LEG AND TILT THE KNEES TO

T H E R I G H T.

Has anything changed in this movement?What do you think has happened ? Could it be that tilting your arms to the lefthad anything to do with it?

37. UNCROSS YOUR LEGS. STRETCH OUT AND REST FOR A MOMENT.

3 8 . B R I N G Y O U R K N E E S U P TO WA R D T H E C E I L I N G W I T H Y O U R F E E T S TA N D I N G

O N T H E F L O O R .

C R O S S Y O U R L E F T L E G O V E R Y O U R R I G H T L E G A N D G E N T LY T I LT Y O U R

KNEES TO THE LEFT.


3 9 . U N C R O S S Y O U R L E G S .

BRING YOUR HANDS TOGETHER, PALM TO PALM IN FRONT OF YOUR CHEST

AND THEN POINT YOUR JOINED HANDS UP TOWARD THE CEILING WITH

Y O U R A R M S S T R E T C H E D O U T.

GENTLY TILT YOU YOUR ARMS TO THE RIGHT.

REPEAT THIS MOVEMENT SEVERAL TIMES ON YOUR OWN.

40. BRING YOUR ARMS DOWN BY YOUR SIDES.

CROSS THE RIGHT LEG OVER THE LEFT LEG AND TILT THE KNEES TO THE

RIGHT. AS YOU TILT YOUR KNEES TO THE RIGHT ROLL YOUR HEAD TO THE

1 0

L E F T.

WITH YOUR HEAD ROLLED TO THE LEFT FOCUS YOUR AWARENESS ONYOUR EYES AND ROLL YOUR EYES TO THE RIGHT.

REPEAT THIS MOVEMENT SEVERAL TIMES ON YOUR OWN - TILTING THEKNEES TO THE RIGHT, ROLLING THE HEAD TO THE LEFT AND ROLLING THEEYES TO THE RIGHT.

41 . UNCROSS YOUR LEGS.

CROSS THE LEFT LEG OVER THE RIGHT LEG AND TILT THE KNEES TO THELEFT. AS YOU TILT YOUR KNEES TO THE LEFT ROLL YOUR HEAD TO THER I G H T.

WITH YOUR HEAD ROLLED TO THE RIGHT ROLL YOUR EYES TO THE LEFT.

REPEAT THIS MOVEMENT SEVERAL TIMES ON YOUR OWN TILTING THE

KNEES TO THE LEFT, ROLLING THE HEAD TO THE RIGHT AND ROLLING THE

EYES TO THE LEFT.


43. BRING YOUR AWARENESS TO YOUR FINGERS AND HANDS.

EXPERIENCE THE SOFTNESS AND GENTLENESS OF YOUR HANDS.

GENTLY LIFT YOUR RIGHT HAND OFF THE FLOOR, THEN LIFT YOUR LEFT

HAND OFF THE FLOOR. JUST THE HANDS - THE ARMS AND ELBOWS

REMAIN ON THE FLOOR.

THEN ALLOW YOUR FOREARMS TO BECOME A PART OF THE MOVEMENT -

YOUR ELBOWS REMAIN ON THE FLOOR.

1 1

EXPERIENCE THE FEATHER-LIKE. YET STRONG MOVEMENT OF YOUR HANDS

A N D F O R E A R M S .

N O W L I F T Y O U R U P P E R A R M S A S W E L L A N D W I T H T H E F E AT H E R - L I K E

HANDS TOUCH DIFFERENT PLACES OF YOUR BODY - FACE, NECK, CHEST,

S H O U L D E R S .

44. LET EVERYTHING GO AGAIN. STRETCH OUT AND REST.


45. GENTLY ROLL OVER TO ONE SIDE AND COME UP TO STANDING ON YOUR

F E E T .

G E N T LY S TA R T T O W A L K A R O U N D .

1 2

THE RUBENFELD SYNERGY® TRAINING PROGRAM


T H E Z I G Z A G T R U N K

S U M M A R Y :

LYING ON THE SIDE

R E V I E W O F " H E E L I N " A N D " H E E L O U T " .

LY IN G ON L E FT S ID E . A R M S S TR E TC H E D OU T IN FR ON T WITH PA L M S

T O G E T H E R .

KNEES ARE BENT AT R IGHT ANGLE.

S L I D E T H E R I G H T H A N D O F F T H E L E F T H A N D F O RWA R D A N D T H E N B A C K .

S L I D E T H E R I G H T K N E E F O RWA R D A N D A L L T H E WAY B A C K .

SLIDE THE RIGHT HAND AND KNEE FORTH AND BACK TOGETHER, THEN SLIDE

THEM IN OPPOSITE D IRECTIONS IN A Z IG ZAG MOTION.

LY I N G O N R I G H T S I D E . R E P E AT T H E W H O L E M O V E M E N T S E Q U E N C E .

This material is copyrighted by liana Rubenfeid

and the Rubenfeid Synergy'^ Training Program.



THE ZIG-ZAG TRUNK

1. LIE DOWN ON YOUR BACK WITH YOUR FEET STRETCHED OUT AND YOURHANDS BY YOUR SIDE.

BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEETSTANDING ON THE FLOOR.

PLACE THE PALM OF YOUR RIGHT HAND ON YOUR FOREHEAD ANDGENTLY ROLL YOUR HEAD FROM SIDE TO SIDE.

Allow your neck to be free and loose.

CHANGE YOUR HANDS. PLACE THE PALM OF YOUR LEFT HAND ON YOURFOREHEAD AND ROLL YOUR HEAD FROM SIDE TO SIDE.

2. ROLL OVER ONTO YOUR RIGHT SIDE.

ALLOW YOUR RIGHT LEG TO BE BENT AND YOUR LEFT LEG TO BES T R A I G H T.

3. FOCUS YOUR AWARENESS ON THE TOES OF YOUR LEFT FOOT.POINT YOUR TOES AWAY FROM YOU SO THAT YOUR LEFT HEEL WILLM O V E " I N " .

SLOWLY MOVE YOUR TOES IN THE OPPOSITE DIRECTION, POINTING UPTOWARD YOUR LEFT KNEE. YOUR LEFT HEEL WILL MOVE "OUT".

1

R E P E AT M O V I N G T H E L E F T H E E L " I N " A N D " O U T " A F E W T I M E S O N

Y O U R O W N .

4 . T U R N Y O U R L E F T F O O T S O T H AT Y O U R T O E S A R E P O I N T I N G U P

TO WA R D T H E C E I L I N G A N D Y O U R L E F T H E E L I S S TA N D I N G O N T H E

F L O O R .

T U R N Y O U R L E F T F O O T A G A I N S O T H AT Y O U R T O E S A R E P O I N T I N G

T O W A R D T H E F L O O R .

REPEAT POINTING YOUR LEFT TOES UP, TOWARD THE CEILING, AND

DOWN, TOWARD THE FLOOR, A FEW TIMES.

5. ROLL OVER ONTO YOUR BACK, STRETCH OUT AND REST FOR A

M O M E N T .

6. BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEET

STANDING ON THE FLOOR.

MOVE YOUR RIGHT BUTTOCK UP AND DOWN.

LIFT YOUR LEFT BUTTOCK UP AND PUT IT DOWN.

ALTERNATE BETWEEN LIFTING YOUR RIGHT BUTTOCK AND LIFTINGY O U R L E F T B U T TO C K .

7. ROLL OVER ONTO YOUR LEFT SIDE.

BRING BOTH OF YOUR KNEES UP TO A 90° ANGLE AT THE HIPS. YOUR

RIGHT LEG RESTS ON TOP OF YOUR LEFT LEG.

2

STRETCH BOTH OF YOUR ARMS STRAIGHT IN FRONT OF YOU WITH THEPA L M S FA C I N G E A C H O T H E R .

THIS POSITION WILL BE "HOME BASE".

8. FOCUS YOUR AWARENESS ON YOUR RIGHT HAND AND SLIDE IT OFFAND IN FRONT OF THE LEFT HAND. THE PALM OF THE RIGHT HAND

R E M A I N S O N T H E F L O O R .

REACH AS FAR FORWARD AS YOU COMFORTABLY CAN.

SLIDE THE RIGHT HAND BACK ON TOP OF THE LEFT HAND (HOME BASE).

REPEAT THIS MOVEMENT SEVERAL TIMES, REACHING WITH YOUR RIGHT

HAND IN FRONT OF YOU AND THEN SL ID ING IT BACK AGAIN TO HOME

B A S E .

Become aware of what is happening to your shoulder blades as you reach

forward with your right hand.

9 . G E N T LY S L I D E Y O U R R I G H T H A N D B A C K , A L O N G T H E L E F T A R M ,

TOWARD YOUR CHEST. BE SURE THAT THE R IGHT ELBOW IS NOT BENT

A N D R E M A I N S S T R A I G H T.

G O J U S T A S FA R A S Y O U C A N W I T H O U T B E N D I N G T H E E L B O W.

SLIDE YOUR RIGHT HAND BACK TO HOME BASE (ON TOP OF YOUR LEFT

HAND). REPEAT THIS MOVEMENT SEVERAL TIMES, SLIDING YOUR RIGHT

H A N D A L O N G T H E L E F T A R M T O WA R D Y O U R C H E S T A N D T H E N B A C K

T O H O M E B A S E A G A I N .


M O M E N T .

3

Become aware of the differences between your left and right shoulders.


11. ROLL OVER ONTO YOUR LEFT SIDE. BRING YOUR KNEES UP AT A RIGHT

ANGLE AND STRETCH BOTH OF YOUR ARMS OUT IN FRONT OF YOU.

SLIDE YOUR RIGHT HAND FORWARD. OFF AND IN FRONT OF THE LEFT

H A N D .


SLIDE YOUR RIGHT HAND BACK, ONTO YOUR LEFT HAND AND THEN

ALONG THE LEFT ARM, AS FAR BACK AS YOU CAN GO WITHOUT

B E N D I N G T H E R I G H T E L B O W.

R E P E AT T H I S M O V E M E N T S E V E R A L T I M E S , S L I D I N G T H E R I G H T H A N D

A L L T H E W AY F O R W A R D A N D T H E N A L L T H E W AY B A C K - TA K I N G C A R E

T H AT T H E R I G H T E L B O W R E M A I N S S T R A I G H T.

1 2 . B R I N G Y O U R A R M S B A C K T O H O M E B A S E .

B R I N G Y O U R AWA R E N E S S TO Y O U R K N E E S W I T H T H E R I G H T K N E E

RESTING ON TOP OF THE LEFT KNEE AND THE LEGS AT R IGHT ANGLE AT

T H E H I P S .

BRING YOUR AWARENESS DOWN TO YOUR ANKLES WHICH ARE ALSO

RESTING ON TOP OF EACH OTHER.

Imagine, taking a ribbon in your favorite color and tethering your anklestogether.

4

BRING YOUR AWARENESS BACK TO YOUR RIGHT KNEE AND GENTLYSLIDE YOUR RIGHT KNEE FORWARD. OFF YOUR LEFT KNEE.

YOUR ARMS REMAIN IN THE HOME BASE POSITION.

SLIDE YOUR RIGHT KNEE BACK TO HOME BASE AGAIN - RESTING ON TOP

OF YOUR LEFT KNEE.


13. VERY GENTLY SLIDE YOUR RIGHT KNEE BACK, ALONG YOUR LEFT THIGH.

GO JUST AS FAR AS YOU CAN GO COMFORTABLY.

SLIDE YOUR RIGHT KNEE BACK TO HOME BASE.


14. SLIDE YOUR RIGHT KNEE FORWARD OFF YOUR LEFT KNEE. THEN BACK

TO HOME BASE, BACK ALONG THE LEFT THIGH. AND BACK TO HOME

B A S E .


1 5 . S L I D E Y O U R R I G H T H A N D F O R W A R D A N D L E AV E I T T H E R E .

G E N T LY S L I D E Y O U R R I G H T K N E E F O RWA R D .

THEN. TOGETHER, SLIDE BOTH YOUR RIGHT HAND AND KNEE BACK TO

THEIR HOME BASE POSITIONS.

REPEAT THIS MOVEMENT A FEW TIMES IN ONE FLUID MOTION - SLIDING

YOUR HAND AND KNEE FORWARD AND THEN BACK TO THE HOME BASE

P O S I T I O N .

5


M O M E N T .

Notice how your lower back feels.

1 7 . B R I N G Y O U R K N E E S U P T O W A R D T H E C E I L I N G W I T H Y O U R F E E T


M O V E Y O U R R I G H T B U T T O C K U P A N D D O W N .

L I F T Y O U R L E F T B U T TO C K U P A N D P U T I T D O W N .

ALTERNATE BETWEEN LIFTING YOUR RIGHT BUTTOCK AND LIFTING

Y O U R L E F T B U T TO C K .

1 8 . R O L L O V E R O N T O Y O U R L E F T S I D E A G A I N .

BRING BOTH YOUR HANDS AND YOUR KNEES BACK TO THE HOME BASE

P O S I T I O N S .

GENTLY SLIDE YOUR RIGHT HAND AND RIGHT KNEE TOGETHER

FORWARD, BACK TO HOME BASE, THEN ALL THE WAY BACK AND

R E T U R N T H E M TO H O M E B A S E .


YOUR HAND AND KNEE TOGETHER FORWARD AND THEN ALL THE WAY

B A C K .

19. BRING BOTH YOUR HANDS AND KNEES TO HOME BASE.

SLIDE YOUR RIGHT HAND FORWARD AND LEAVE IT THERE.

SLIDE YOUR RIGHT KNEE BACK ALONG THE LEFT THIGH - GO AS FAR AS

6

Y O U C A N G O C O M F O R TA B LY.

B R I N G B O T H Y O U R H A N D A N D K N E E B A C K TO H O M E B A S E .

THEN, SLIDE YOUR RIGHT HAND BACK ALONG THE LEFT ARM AND

LEAVE IT THERE. SL IDE YOUR RIGHT KNEE FORWARD.

TAKE A DEEP BREATH, THEN BRING BOTH YOUR HAND AND KNEE BACK

T O H O M E B A S E .

REPEAT THIS ZIG-ZAG MOVEMENT A FEW TIMES IN ONE FLUID MOTION -

SLIDING YOUR RIGHT HAND FORWARD AND YOUR RIGHT KNEE BACK,THEN SLIDING YOUR HAND ALL THE WAY BACK AND YOUR KNEE

F O R W A R D .

20. ROLL OVER ONTO YOUR BACK. STRETCH OUT AND REST FOR A

M O M E N T .



M O V E Y O U R R I G H T B U T T O C K U P A N D D O W N .

L IFT YOUR LEFT BUTTOCK UP AND PUT IT DOWN.

ALTERNATE BETWEEN LIFTING YOUR RIGHT BUTTOCK AND LIFTING

YOUR LEFT BUTTOCK .

2 2 . R O L L O V E R O N T O Y O U R R I G H T S I D E .

BRING YOUR KNEES UP WITH YOUR LEGS AT RIGHT ANGLE AT THE HIPS.

7

STRETCH BOTH OF YOUR ARMS OUT IN FRONT OF YOU WITH THE

PALMS OF YOUR HANDS FACING EACH OTHER.

24. GENTLY SLIDE YOUR LEFT HAND FORWARD, OFF YOUR RIGHT HAND AS

FA R A S I T C A N G O .

BRING YOUR LEFT HAND BACK TO HOME BASE AND THEN REPEAT THIS

M O V E M E N T A F E W T I M E S O N Y O U R O W N .

25. MAKING SURE THAT YOUR LEFT ELBOW REMAINS STRAIGHT. SLIDE

YOUR LEFT HAND BACK ALONG YOUR RIGHT ARM TOWARD YOUR

C H E S T.

R E T U R N Y O U R L E F T H A N D TO H O M E B A S E .

REPEAT THIS MOVEMENT SEVERAL TIMES AT YOUR OWN PACE.

26. SLIDE YOUR LEFT HAND FORWARD. THEN BACK TO HOME BASE. WITH A

STRAIGHT ELBOW ALL THE WAY BACK ALONG THE RIGHT ARM. AND

B A C K T O H O M E B A S E .


YOUR LEFT HAND FORWARD AND ALL THE WAY BACK.

27. LET EVERYTHING GO. ROLL OVER ONTO YOUR BACK. STRETCH OUT ANDREST FOR A MOMENT.


Sense how your body makes contact with the floor.

28. ROLL OVER ONTO YOUR RIGHT SIDE AGAIN.

8

BRING YOUR HANDS AND KNEES BACK TO THE HOME BASE POSITION.

LEAVING YOUR PALMS TOGETHER. GENTLY SLIDE YOUR LEFT KNEE

FORWARD. MAKE SURE THAT YOUR ANKLES REMAIN "TIED" TOGETHER.

BRING YOUR LEFT KNEE BACK TO HOME BASE.


2 9 . S L I D E Y O U R L E F T K N E E B A C K A L O N G Y O U R R I G H T T H I G H A N D T H E N

BRING IT BACK TO HOME BASE.


30. SLIDE YOUR LEFT KNEE FORWARD. BACK TO HOME BASE. THEN BACK

A L O N G T H E R I G H T T H I G H A N D T H E N B A C K TO H O M E B A S E .


Y O U R L E F T K N E E F O RWA R D A N D A L L T H E WAY B A C K .

31. SLIDE YOUR LEFT HAND FORWARD AND LEAVE IT THERE.

SLIDE YOUR LEFT KNEE FORWARD. THEN TOGETHER BRING YOUR LEFT

HAND AND KNEE TO HOME BASE, ALL THE WAY BACK. AND THEN TO

H O M E B A S E A G A I N .


YOUR LEFT HAND AND KNEE TOGETHER FORWARD AND ALL THE WAY

B A C K .

32. ROLL OVER ONTO YOUR BACK. STRETCH OUT AND REST.

9

ROLL YOUR HEAD FROM S IDE TO S IDE.

3 3 . R O L L O V E R O N T O Y O U R R I G H T S I D E A G A I N . B R I N G T H E H A N D S A N D

K N E E S TO T H E I R H O M E B A S E P O S I T I O N S .

S L I D E Y O U R L E F T H A N D F O RWA R D A N D L E AV E I T T H E R E .

SLIDE YOUR LEFT KNEE BACK ALONG THE RIGHT THIGH - GO AS FAR AS

Y O U C A N G O C O M F O R TA B LY.

BRING BOTH YOUR LEFT HAND AND KNEE BACK TO HOME BASE.

THEN. SLIDE YOUR LEFT HAND BACK ALONG THE RIGHT ARM ANDLEAVE IT THERE. SLIDE YOUR LEFT KNEE FORWARD.

TAKE A DEEP BREATH, THEN BRING BOTH YOUR LEFT HAND AND KNEE

B A C K T O H O M E B A S E .

REPEAT THIS ZIG-ZAG MOVEMENT A FEW TIMES IN ONE FLUID MOTION -

SLIDING YOUR LEFT HAND FORWARD AND YOUR LEFT KNEE BACK, THENSLIDING YOUR HAND ALL THE WAY BACK AND YOUR KNEE FORWARD.

34. ROLL OVER ONTO YOUR BACK, STRETCH OUT AND REST FOR AM O M E N T .

35. BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEETSTANDING ON THE FLOOR.

MOVE YOUR RIGHT BUTTOCK UP AND DOWN.

LIFT YOUR LEFT BUTTOCK UP AND PUT IT DOWN.

1 0

ALTERNATE BETWEEN LIFTING YOUR RIGHT BUTTOCK AND LIFTINGY O U R L E F T B U T TO C K .

36. LET EVERYTHING GO. STRETCH OUT AND REST.

Sense how your body is making contact with the floor now.

37. ROLL OVER AND COME TO SITTING.

GENTLY COME TO STANDING ON YOUR FEET AND SLOWLY START TO

W A L K A R O U N D .

1 1



LIFTING THE HEAD AND SEEING THE WORLD

S U M M A R Y :

LY I N G O N T H E S T O M A C H .

SLIDE ONE LEG UP ALONG THE FLOOR, PLACE THE HANDS NEAR THE HEAD,

L I F T T H E H E A D A N D S T A R T L O O K I N G A R O U N D .

VA R I O U S C O M B I N AT I O N S O F H E A D L I F T S W I T H T H E H E A D R E S T I N G O N T O P O F

ONE HAND. THE HEAD IS L IFTED BY THE HAND AND ELBOW AS ONE PIECE.

B O T H L E F T A N D R I G H T S I D E S .

S L I D E O N E L E G U P A L O N G T H E F L O O R . S TA R T T O L I F T T H E F O O T O F F T H E

FLOOR UNTIL THE PELVIS STARTS TO ROCK.

B O T H L E F T A N D R I G H T S I D E S .





LIFTING THE HEAD AND SEEING THE WORLD

1. LIE DOWN ON THE FLOOR WITH YOUR ARMS STRETCHED OUT BY YOUR SIDE.ROLL YOUR HEAD FROM SIDE TO SIDE.

2 . GENTLY ROLL OVER ONTO YOUR STOMACH.

Take a moment to become aware how it feels to lie on your stomach.

Notice how you put your head on the floor - which cheek did you put on the floor, the

right or the left?

3. LIFT YOUR HEAD OFF THE FLOOR A LITTLE BIT SO THAT YOU CAN TURN YOUR

HEAD AND PUT YOUR RIGHT CHEEK ON THE FLOOR - YOUR NOSE WILL POINT TO

T H E L E F T .

PLACE BOTH OF YOUR HANDS ON THE FLOOR BY THE SIDE OF YOUR HEAD.

4 . F O C U S Y O U R A W A R E N E S S O N Y O U R L E F T K N E E .

SLIDE YOUR LEFT KNEE ALONG THE FLOOR - UP AND OUT TO THE SIDE.

Imagine your left leg to look like that of a frog ready to jump.

5. FOCUS YOUR AWARENESS ON YOUR RIGHT HAND AND SLIDE YOUR RIGHT HAND

BETWEEN THE FLOOR AND YOUR RIGHT CHEEK.

SLIDE YOUR LEFT HAND BETWEEN YOUR RIGHT HAND AND YOUR RIGHT CHEEK -

1

YOUR RIGHT CHEEK IS NOW RESTING ON TOP OF YOUR LEFT HAND.

Imagine you have a soft, but very strong glue - and with it glue your left hand andyour right cheek together.

6. SLOWLY LIFT YOUR HEAD UP WITH YOUR LEFT HAND AND ELBOW TOGETHER AS

ONE PIECE. THE LEFT ELBOW POINTS STRAIGHT OUT TO THE SIDE - THE RIGHT

H A N D A N D A R M R E M A I N O N T H E F L O O R .

Notice how high you can lift your head.

7 . A L L O W Y O U R H E A D T O C O M E D O W N T O T H E F L O O R A G A I N .

Sense how your spine and neck are lengthened as your head comes down.

8 . L I F T Y O U R H E A D U P A G A I N W I T H Y O U R L E F T H A N D A N D A R M - T H E N A L L O W T H E

H E A D T O C O M E D O W N T O T H E F L O O R A G A I N .

R E P E AT T H I S M O V E M E N T S L O W LY A F E W T I M E S O N Y O U R O W N .

Become aware of your breathing pattern.

9 . F O C U S Y O U R A W A R E N E S S O N Y O U R R I G H T H A N D . S L I D E Y O U R R I G H T H A N D

BETWEEN YOUR LEFT HAND AND YOUR RIGHT CHEEK. YOUR RIGHT CHEEK RESTS

NOW ON TOP OF YOUR RIGHT HAND AND YOUR NOSE IS STILL POINTING TO THE

L E F T .

GENTLY LIFT YOUR HEAD WITH YOUR RIGHT HAND AND ELBOW. AGAIN. THE

R I G H T E L B O W P O I N T S S T R A I G H T O U T TO T H E S I D E . T H E L E F T H A N D A N D A R M

N O W R E M A I N O N T H E F L O O R .

2


What has changed as you lift your head with your right hand and elbow?

10. BRING YOUR HEAD DOWN TO THE FLOOR. PUT YOUR HANDS BY THE SIDE OFYOUR HEAD, STRETCH YOUR LEFT LEG OUT AND REST FOR A MOMENT LYING ONY O U R S T O M A C H .

11. GENTLY LIFT YOUR HEAD UP AND LOOK AROUND - ONLY YOUR HEAD - DO NOTPUSH UP WITH YOUR HANDS.

BEGIN TO EXPLORE HOW YOUR HEAD MOVES.

Notice which muscles you need to use to lift your head up.

12. SLIDE YOUR LEFT KNEE UP ALONG THE FLOOR.TURN YOUR HEAD SO THAT YOUR RIGHT CHEEK IS MAKING CONTACT WITH THEFLOOR AND YOUR NOSE IS POINTING TO THE LEFT.

SLIDE YOUR RIGHT HAND BETWEEN THE FLOOR AND YOUR RIGHT CHEEK. THENSLIDE YOUR LEFT HAND BETWEEN THE RIGHT HAND AND YOUR RIGHT CHEEK.

13. LIFT YOUR HEAD WITH YOUR LEFT HAND AND ELBOW IN ONE PIECE AS FAR ASYOU COMFORTABLY CAN GO.

BRING YOUR HEAD DOWN AGAIN.

AS YOU LIFT YOUR HEAD UP TAKE A DEEP BREATH AND WHEN YOU BRING YOURHEAD DOWN . EXHALE.

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN FOCUSSING ON YOUR

BREATH, INHALE WHEN YOUR LIFT YOUR HEAD. EXHALE WHEN YOU LET YOURH E A D C O M E D O W N .

14. LET EVERYTHING GO. ROLL OVER ONTO YOUR BACK, STRETCH OUT AND RESTF O R A M O M E N T.


G E N T LY R O L L Y O U R H E A D F R O M S I D E TO S I D E .

1 5 . R O L L O V E R O N T O Y O U R S T O M A C H .

P L A C E Y O U R H A N D S B Y T H E S I D E O F Y O U R H E A D .

G E N T LY L I F T Y O U R H E A D U P A N D S TA R T T O L O O K A R O U N D .

1 6 . S L I D E Y O U R L E F T K N E E U P A L O N G T H E F L O O R .

GENTLY LIFT YOUR HEAD UP A LITTLE AND TURN IT SO THAT YOUR RIGHT CHEEK

M A K E S C O N TA C T W I T H T H E F L O O R - Y O U R N O S E I S P O I N T I N G TO T H E L E F T.

SLIDE YOUR RIGHT HAND BETWEEN THE FLOOR AND YOUR RIGHT CHEEK, THEN

S L I D E Y O U R L E F T H A N D B E T W E E N T H E R I G H T H A N D A N D Y O U R R I G H T C H E E K .

LIFT YOUR HEAD WITH YOUR LEFT HAND AND ELBOW IN ONE PIECE AS FAR AS

Y O U C O M F O R TA B LY C A N G O .


17. SLIDE YOUR RIGHT HAND BETWEEN YOUR LEFT HAND AND YOUR RIGHT CHEEK.

YOUR RIGHT CHEEK RESTS NOW ON TOP OF YOUR RIGHT HAND AND YOUR NOSE

IS STILL POINTING TO THE LEFT.

4

LIFT YOUR HEAD WITH YOUR RIGHT HAND AND ELBOW AS ONE PIECE.


1 8 . B R I N G Y O U R H E A D D O W N A G A I N .

S O F T LY L I F T Y O U R H E A D B Y I T S E L F A N D T U R N I T S O T H AT Y O U R L E F T C H E E K

COMES TO RESTING ON TOP OF YOUR RIGHT HAND - YOUR NOSE IS POINTING TO

T H E R I G H T.

L IFT YOUR HEAD WITH YOUR R IGHT HAND AND ELBOW AS ONE P IECE.


19. SLIDE YOUR LEFT HAND BETWEEN YOUR LEFT CHEEK AND YOUR RIGHT HAND.

YOUR LEFT CHEEK IS NOW RESTING ON TOP OF YOUR LEFT HAND.

LIFT YOUR HEAD WITH YOUR LEFT HAND AND ELBOW AS ONE PIECE.


2 0 . B R I N G Y O U R H E A D D O W N A G A I N .

SOFTLY LIFT YOUR HEAD BY ITSELF AND TURN IT SO THAT YOUR RIGHT CHEEK

COMES TO RESTING ON TOP OF YOUR LEFT HAND AGAIN.



This is the first head lift we started with - notice how the movement feels to you now.

How far you can lift your head now when compared to the first time you did this

5

m o v e m e n t ?

21. LET EVERYTHING GO. ROLL OVER ONTO YOUR BACK. STRETCH OUT AND REST

F O R A M O M E N T.

Notice how your body makes contact with the floor now.

GENTLY ROLL YOUR HEAD FROM S IDE TO S IDE .

2 2 . R O L L O V E R O N T O Y O U R S T O M A C H

23. SLIDE YOUR RIGHT KNEE SEVERAL TIMES UP AND DOWN ALONG THE FLOOR.

2 4 . S L I D E Y O U R R I G H T K N E E U P A G A I N

PLACE BOTH OF YOUR HANDS BY THE SIDE OF YOUR HEAD.

GENTLY LIFT YOUR HEAD BY ITSELF AND TURN IT SO THAT YOUR LEFT CHEEK

WILL BE ON THE FLOOR.

SLIDE YOUR LEFT HAND BETWEEN THE FLOOR AND YOUR LEFT CHEEK - THEN

SLIDE YOUR RIGHT HAND BETWEEN YOUR LEFT HAND AND YOUR LEFT CHEEK.

YOUR LEFT CHEEK IS RESTING ON TOP OF YOUR RIGHT HAND.

GENTLY LIFT YOUR HEAD WITH YOUR RIGHT HAND AND ELBOW AS ONE PIECE.

B R I N G Y O U R H E A D D O W N A G A I N


Imagine how soft your neck and spine can be when you lift your head up.

6

25. SLIDE YOUR LEFT HAND BETWEEN YOUR RIGHT HAND AND YOUR LEFT CHEEK.

YOUR LEFT CHEEK RESTS NOW ON TOP OF YOUR LEFT HAND.



26. BRING YOUR HEAD DOWN AGAIN.

SOFTLY LIFT YOUR HEAD BY ITSELF AND TURN IT SO THAT YOUR RIGHT CHEEKCOMES TO RESTING ON TOP OF YOUR LEFT HAND.



27. SLIDE YOUR RIGHT HAND BETWEEN YOUR RIGHT CHEEK AND YOUR LEFT HAND.YOUR RIGHT CHEEK IS NOW RESTING ON TOP OF YOUR RIGHT HAND.



28. BRING YOUR HEAD DOWN AGAIN.

SOFTLY LIFT YOUR HEAD BY ITSELF AND TURN IT SO THAT YOUR LEFT CHEEKCOMES TO RESTING ON TOP OF YOUR RIGHT HAND AGAIN.


Notice how the movement feels to you now.

How far can lift your head now when compared to the first time you did this7

m o v e m e n t ?

29. LET EVERYTHING GO, ROLL OVER ONTO YOUR BACK, STRETCH OUT AND RESF O R A M O M E N T.



30. ROLL OVER ONTO YOUR STOMACH.

SLIDE YOUR LEFT KNEE UP ALONG THE FLOOR.

ARRANGE YOUR HEAD AND HANDS SO THAT YOUR RIGHT CHEEK IS RESTING ON

TO P O F Y O U R L E F T H A N D .

GENTLY LIFT THE HEAD WITH YOUR LEFT HAND AND ELBOW AS ONE PIECE AS

FA R A S Y O U C A N G O C O M F O R TA B LY.

B R I N G Y O U R H E A D D O W N A G A I N .

S T R E T C H Y O U R L E F T L E G O U T.

3 1 . S L I D E Y O U R R I G H T K N E E U P A L O N G T H E F L O O R .

A R R A N G E Y O U R H E A D A N D H A N D S S O T H AT Y O U R L E F T C H E E K I S R E S T I N G O N

T O P O F Y O U R R I G H T H A N D .

GENTLY LIFT THE HEAD WITH YOUR RIGHT HAND AND ELBOW AS ONE PIECE AS

FAR AS YOU CAN GO COMFORTABLY.

BRING YOUR HEAD DOWN AGAIN.


8

32. ROLL OVER ONTO YOUR BACK.

Check how your body feels now.


33. BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEET STANDING ON

T H E F L O O R .

T U R N Y O U R H E A D TO T H E L E F T.

S L I P Y O U R R I G H T H A N D U N D E R Y O U R H E A D .

WITH YOUR HEAD REMAINING TURNED TO THE LEFT, GENTLY MOVE YOUR HEAD

U P A N D D O W N A F E W T I M E S .

BRING YOUR R IGHT HAND DOWN BY YOUR S IDE .


3 4 . T U R N Y O U R H E A D T O T H E R I G H T.

SL IP YOUR LEFT HAND UNDER YOUR HEAD.

WITH YOUR HEAD REMAINING TURNED TO THE RIGHT. GENTLY MOVE YOUR HEAD


BRING YOUR LEFT HAND DOWN BY YOUR S IDE.


35. ROLL OVER ONTO YOUR STOMACH.


9

FOCUS YOUR AWARENESS ON YOUR LEFT FOOT. WITH YOUR LEFT KNEEREMAINING ON THE FLOOR START TO LIFT YOUR LEFT FOOT UP TOWARD THEC E I L I N G .


Notice what this movement does to your left hip joint.

S T R E T C H Y O U R L E F T L E G O U T.

36. SLIDE YOUR RIGHT KNEE UP ALONG THE FLOOR.

FOCUS YOUR AWARENESS ON YOUR RIGHT FOOT. WITH YOUR RIGHT KNEE

REMAINING ON THE FLOOR START TO LIFT YOUR RIGHT FOOT UP TOWARD THE

C E I L I N G .


37. ROLL OVER ONTO YOUR BACK, STRETCH OUT AND REST FOR A MOMENT.

3 8 . R O L L O V E R O N T O Y O U R S T O M A C H .

T U R N Y O U R H E A D S O T H AT Y O U R R I G H T C H E E K I S O N T H E F L O O R .

BOTH HANDS ARE PLACED BY THE S IDE OF THE HEAD.

SL IDE YOUR RIGHT KNEE UP ALONG THE FLOOR.

SLOWLY START TO L IFT YOUR RIGHT FOOT OFF THE FLOOR A L ITTLE AND BRING

IT DOWN AGAIN. START TO INCREASE THE MOVEMENT, SWING THE RIGHT FOOT

HIGHER AND HIGHER UNTIL YOUR PELVIS STARTS TO ROCK.

1 0

Notice what is happening.

Feel the free movement in your leg and recognize how far you can go with thism o v e m e n t .


3 9 . T U R N Y O U R H E A D S O T H AT Y O U R L E F T C H E E K I S O N T H E F L O O R .


SLOWLY START TO L IFT YOUR LEFT FOOT OFF THE FLOOR A L ITTLE AND BRING

IT DOWN AGAIN. START TO INCREASE THE MOVEMENT. SWING THE LEFT FOOT

HIGHER AND H IGHER UNTIL YOUR PELV IS STARTS TO ROCK.

STRETCH YOUR LEFT LEG OUT.

40. SLIDE YOUR RIGHT KNEE UP ALONG THE FLOOR.

ARRANGE YOUR HEAD AND HANDS SO THAT YOUR LEFT CHEEK RESTS ON TOP

O F Y O U R R I G H T H A N D .


REPEAT THE MOVEMENT A FEW TIMES ON YOUR OWN.

Imagine your spine getting longer and your neck stretching.

Notice the extent and the quality of the movement

STRETCH YOUR RIGHT LEG OUT.

41. SLIDE YOUR LEFT LEG UP ALONG THE FLOOR.

1 1

ARRANGE YOUR HEAD AND HANDS SO THAT YOUR RIGHT CHEEK IS RESTING ON | jTOP OF YOUR LEFT HAND.

i

GENTLY LIFT YOUR HEAD WITH THE LEFT HAND AND ELBOW AS ONE PIECE.Ii

S T R E T C H Y O U R L E F T L E G O U T . _

42. PLACE BOTH OF YOUR HANDS BY THE SIDE OF YOUR HEAD.

GENTLY LIFT THE HEAD BY ITSELF AND LOOK AROUND.

n43. LET EVERYTHING GO. ROLL OVER ONTO YOUR BACK AND REST FOR A MOMENT. ! I

R O L L Y O U R H E A D F R O M S I D E T O S I D E . i !

4 4 . B R I N G Y O U R K N E E S U P T O W A R D Y O U R C H E S T.

PLACE YOUR RIGHT HAND ON YOUR RIGHT KNEE AND YOUR LEFT HAND ON YOUR PL E F T K N E E . i

P U L L Y O U R K N E E S A L I T T L E T I G H T E R TO WA R D Y O U R C H E S T.

W I T H Y O U R H A N D S H O L D I N G Y O U R K N E E S . A L L O W Y O U R F E E T T O M O V E

TOWARD THE FLOOR UNTIL YOUR ARMS ARE STRETCHED. ̂

B R I N G Y O U R K N E E U P T I G H T TO WA R D Y O U R C H E S T A G A I N .I

B R I N G Y O U R K N E E S B A C K TO T H E S TA RT I N G P O S I T I O N .i

44. WITH YOUR HANDS STILL HOLDING ON TO YOUR KNEES. GENTLY MOVE THEM HA P A R T .

1 2

OPEN AND CLOSE YOUR KNEES A FEW TIMES - THEN BRING THEM BACK TO THE

S TA R T I N G P O S I T I O N .

45. START TO MAKE CIRCLES WITH YOUR KNEES.

BRING YOUR KNEES UP TIGHT TOWARD YOUR CHEST. THEN SLOWLY MOVE THEM

APART TO THE SIDE, ALLOW THE FEET TO COME DOWN TOWARD THE FLOOR.

BRING YOUR KNEES BACK TOGETHER AGAIN AND MOVE THEM BACK UP TIGHT

T O W A R D Y O U R C H E S T.

C O N T I N U E TO M A K E C I R C L E S W I T H Y O U R K N E E S .

Notice what is happening in your hip joints.

R E V E R S E T H E D I R E C T I O N O F T H E C I R C L E .

4 6 . L E T E V E R Y T H I N G G O A N D S T R E T C H O U T.

ROLL OVER TO ONE SIDE AND COME UP TO SITTING.

GENTLY COME UP TO STANDING ON YOUR FEET AND SLOWLY START TO WALK

A R O U N D .

1 3



G I V I N G P O W E R T O T H E F O O T

S U M M A R Y :

LYING ON THE BACK, LEGS STRETCHED OUT.

MOVE THE FOOT TO THE "HEEL IN" AND "HEEL OUT" POSITIONS.

LYING ON THE SIDE

MOVE THE FOOT TO THE "HEEL IN" AND "HEEL OUT" POSITIONS.

LIFT THE LEG TOWARD THE CEILING WITH THE FOOT IN THE "HEEL IN" AND

" H E E L O U T " P O S I T I O N S .

PLACE THE HAND OVER THE TOP OF THE HEAD, LIFT THE HEAD.

LIFT HEAD AND LEG TOGETHER WITH THE FOOT IN THE "HEEL IN" AND THE

"HEEL OUT" POSITIONS, WITH THE TOES POINTING TOWARD THE CEILING AND

T O W A R D T H E F L O O R .

LIFT THE LEG, TURN THE FOOT TO ONE SIDE UNTIL YOU ROLL ONTO THE

S T O M A C H O R O N T O T H E B A C K .

BOTH LEFT AND RIGHT S IDES.


and the Rubenfeld Synergy" Training Program.



G I V I N G P O W E R T O T H E F O O T

1 . L I E D O W N O N Y O U R B A C K W I T H Y O U R A R M S S T R E T C H E D O U T B Y Y O U R

S I D E .


2. BRING YOUR AWARENESS DOWN TO YOUR FEET.

Imagine how your feet are lying on the floor - feel the connection betweenyour feet and your hip joints.

INTERLACE YOUR HANDS AND SLIP THEM UNDER THE BACK OF YOUR

H E A D .

GENTLY LIFT YOUR HEAD UP AND LOOK AT YOUR FEET.

Notice what your feet are like.

3. FOCUS YOUR AWARENESS ON THE TOES OF YOUR RIGHT FOOT.

POINT THE TOES OF YOUR RIGHT FOOT AWAY FROM YOU.

Become aware of what happens to your right heel as you point the toes

away from you - the heel moves in, toward your buttock.

1

BRING THE TOES OF YOUR RIGHT FOOT BACK TO THE NEUTRAL

POSITION AND THEN POINT THEM TOWARD THE RIGHT KNEE.

Become aware of what happens to your right heel now - the heels moves

out, away from you.

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN - POINTING THE

RIGHT TOES AWAY FROM YOU AND ALLOWING THE HEEL TO MOVE "IN".

THEN POINTING THE TOES UP TOWARD THE RIGHT KNEE AND ALLOWING

T H E H E E L T O M O V E " O U T " .

4 . FOCUS YOUR AWARENESS ON YOUR LEFT FOOT.

MOVE THE TOES OF YOUR LEFT FOOT AWAY FROM YOU - "HEEL IN" -

T H E N M O V E T H E TO E S U P TO WA R D Y O U R L E F T K N E E - " H E E L O U T " .

5 . R O L L O V E R O N T O Y O U R L E F T S I D E .

ALLOW YOUR LEFT LEG TO BE BENT - KEEP YOUR RIGHT LEG STRAIGHT.

P L A C E Y O U R L E F T H A N D U N D E R Y O U R H E A D .

6 . F O C U S Y O U A W A R E N E S S O N Y O U R R I G H T F O O T.

A L L O W Y O U R R I G H T H E E L T O M O V E " I N " A N D " O U T " - Y O U R R I G H T

T O E S W I L L B E P O I N T I N G AWAY F R O M Y O U A N D U P T O WA R D T H E R I G H T

K N E E .

REPEAT THIS MOVEMENT SEVERAL TIMES. MOVING FASTER AND

F A S T E R .

7. BRING YOUR RIGHT FOOT BACK IN THE NEUTRAL POSITION AND REST

F O R A M O M E N T O N Y O U R R I G H T S I D E .

2

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ALLOW YOUR LEFT HEEL TO MOVE "IN" AND "OUT".

REPEAT THIS MOVEMENT SEVERAL TIMES, MOVING FASTER AND

F A S T E R .

15. BRING YOUR LEFT FOOT BACK IN THE NEUTRAL POSITION. MOVE YOUR

LEFT LEG UP TOWARD THE CEILING AS FAR AS IT CAN GO

COMFORTABLY. THEN BRING IT BACK DOWN.

R E P E AT T H I S M O V E M E N T S E V E R A L T I M E S O N Y O U R O W N .

1 6 . M O V E Y O U R L E F T H E E L " I N " A N D M O V E Y O U R L E F T L E G U P A N D D O W N

A F E W T I M E S .

1 7 . M O V E Y O U R L E F T H E E L " O U T " A N D M O V E Y O U R L E F T L E G U P A N D

D O W N A F E W T I M E S .

18. BRING YOUR LEFT FOOT BACK TO THE NEUTRAL POSITION AND LIFT

YOUR LEFT LEG UP.

LEAVE YOUR LEFT LEG UP AND DO A FEW "HEEL IN" AND "HEEL OUT"

M O V E S .

19. LET EVERYTHING GO. ROLL OVER ONTO YOUR BACK AND REST.

20. ROLL OVER ONTO YOUR LEFT SIDE AGAIN. LEAVE YOUR LEFT LEG BENT

A N D Y O U R R I G H T L E G S T R A I G H T.

MOVE YOUR RIGHT HEEL TO THE "HEEL OUT" POSITION AND LIFT YOUR

R I G H T U P A N D D O W N A F E W T I M E S .

4

CHANGE THE POSITION OF YOUR RIGHT HEEL TO "HEEL IN" AND AGAIN

M O V E Y O U R L E G U P A N D D O W N A F E W T I M E S .

BRING YOUR HEEL TO THE NEUTRAL POSITION AND LIFT YOUR RIGHT

L E G U P.

WITH YOUR RIGHT LEG UP MOVE YOUR RIGHT HEEL "IN" AND "OUT" A

F E W T I M E S .

B R I N G Y O U R R I G H T L E G D O W N .

21. TURN YOUR RIGHT FOOT SO THAT YOUR TOES ARE POINTING UP

T O WA R D T H E C E I L I N G .

LEAVING THE TOES POINTED UP TOWARD THE CEILING MOVE YOUR

RIGHT LEG UP AND DOWN A FEW TIMES.

Notice which muscles your are using to lift your leg in this position.

B R I N G Y O U R R I G H T L E G D O W N .

22. FOCUS YOUR AWARENESS ON YOUR RIGHT HAND. PASS IT OVER THE

TOP OF YOUR HEAD AND COVER YOUR LEFT EAR.

VERY GENTLY LIFT YOUR HEAD UP TOWARD THE CEILING AND THEN LET

IT COME DOWN AGAIN.

Notice which neck muscles are being stretched and which are contracting.

23. TURN THE TOES OF YOUR RIGHT FOOT AGAIN UP TOWARD THE CEILING

AND GENTLY START TO LIFT YOUR RIGHT LEG.

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27. FOCUS YOUR AWARENESS ON YOUR RIGHT FOOT AGAIN. TURN YOUR

RIGHT FOOT UNTIL YOUR RIGHT TOES ARE STANDING ON THE FLOOR.

M O V E Y O U R R I G H T L E G U P A N D D O W N A F E W T I M E S W I T H T H E TO E S

P O I N T I N G T O WA R D T H E F L O O R .

LIFT YOUR HEAD AGAIN WITH YOUR RIGHT HAND AND ARM, THEN LIFT

Y O U R R I G H T L E G W I T H T H E TO E S P O I N T I N G D O W N TO WA R D T H E

F L O O R .

BRING BOTH LEG AND HEAD DOWN AGAIN. THEN SIMULTANEOUSLY

START TO MOVE THE LEG WITH THE TOES POINTING TOWARD THE

FLOOR AND THE HEAD UP AND DOWN TOGETHER A FEW TIMES.

28. BRING YOUR HEAD AND LEG DOWN AGAIN.

TURN YOUR RIGHT FOOT SO THAT THE TOES POINT UP TOWARD THE

C E I L I N G .

LIFT YOUR HEAD AGAIN WITH YOUR RIGHT HAND AND ARM, THEN LEFTYOUR RIGHT LEG WITH THE TOES POINTING UP TOWARD THE CEILING.

BRING BOTH LEG AND HEAD DOWN AGAIN. THEN SIMULTANEOUSLY

START TO MOVE THE RIGHT LEG WITH THE TOES POINTING UP TOWARDTHE CEILING AND THE HEAD UP AND DOWN TOGETHER A FEW TIMES.

29. LET EVERYTHING GO, ROLL OVER ONTO YOUR BACK AND REST FOR AM O M E N T .

Become aware of the differences between your left and right sides.

7

30. ROLL OVER ONTO YOUR LEFT SIDE AGAIN. LEAVE YOUR LEFT LEG BENTAND YOUR RIGHT LEG STRAIGHT.

GENTLY MOVE YOUR RIGHT LEG UP AND DOWN A FEW TIMES.

BRING YOUR RIGHT HAND OVER THE TOP OF YOUR HEAD. COVER YOURLEFT EAR, AND START TO LIFT YOUR HEAD WHEN YOU BRING YOUR LEGUP. THEN SIMULTANEOUSLY START TO MOVE YOUR RIGHT LEG AND

YOUR HEAD UP AND DOWN A FEW TIMES TOGETHER.

31. TURN YOUR RIGHT FOOT SO THAT THE TOES ARE POINTING UP TOWARD

T H E C E I L I N G .

G E N T LY M O V E Y O U R R I G H T L E G W I T H T H E T O E S P O I N T I N G U P T O WA R D

T H E C E I L I N G U P A N D D O W N A F E W T I M E S .

BRING YOUR RIGHT HAND OVER THE TOP OF YOUR HEAD. COVER YOUR

LEFT EAR. AND START TO LIFT YOUR HEAD WHEN YOU BRING YOUR LEG

U P. T H E N S I M U LTA N E O U S LY S TA R T T O M O V E Y O U R R I G H T L E G W I T H

THE TOES POINTING UP TOWARD THE CEILING AND YOUR HEAD UP AND

D O W N A F E W T I M E S T O G E T H E R .

32. TURN YOUR RIGHT FOOT UNTIL THE TOES ARE POINTING TOWARD THE

F L O O R .

GENTLY MOVE YOUR RIGHT LEG WITH THE TOES POINTING DOWN

T O W A R D T H E F L O O R U P A N D D O W N A F E W T I M E S .

BRING YOUR RIGHT HAND OVER THE TOP OF YOUR HEAD. COVER YOUR

LEFT EAR. AND START TO LIFT YOUR HEAD WHEN YOU BRING YOUR LEG

8

UP. THEN SIMULTANEOUSLY, START TO MOVE YOUR RIGHT LEG WITH

THE TOES POINTING DOWN TOWARD THE FLOOR AND YOUR HEAD UP

A N D D O W N A F E W T I M E S T O G E T H E R .

3 3 . B R I N G Y O U R R I G H T H E E L B A C K I N T H E N E U T R A L P O S I T I O N .

GENTLY L IFT YOUR RIGHT LEG UP AND KEEP IT SUSPENDED.

START TURNING YOUR RIGHT FOOT UNTIL YOUR TOES ARE POINTING UP

T O WA R D T H E C E I L I N G .

THEN, KEEP ON TURNING YOUR RIGHT FOOT UNTIL THE WHOLE BODY

FOLLOWS AND YOUR ROLL OVER ONTO YOUR BACK.

34. LIFT YOUR LEFT FOOT OFF THE FLOOR AND START TURNING THE LEFT

FOOT TO THE LEFT SO THAT YOUR LEFT TOES START POINTING

T O WA R D T H E S I D E .

AGAIN KEEP TURNING YOUR LEFT FOOT TO THE LEFT, ALLOW YOUR

BODY TO FOLLOW UNTIL YOU END UP AGAIN LYING ON YOUR LEFT SIDE.

35. ALLOW YOUR LEFT LEG TO BE BENT AND YOUR RIGHT LEG TO BES T R A I G H T.

PLACE YOUR LEFT HAND AGAIN UNDER YOUR HEAD, SLIDE YOUR RIGHTHAND OVER THE TOP OF YOUR HEAD AND COVER YOUR LEFT EAR.

GENTLY LIFT BOTH YOUR HEAD AND RIGHT LEG TOGETHER - KEEP THEMSUSPENDED IN THAT POSITION.

FOCUS YOUR AWARENESS ON YOUR RIGHT FOOT AND START TO TURNTHE TOES DOWN TOWARD THE FLOOR. KEEP ON TURNING YOUR TOESUNTIL THE WHOLE BODY WILL FOLLOW AND YOU END UP ON YOUR

9

S T O M A C H .

36. START TO TURN THE TOES OF YOUR RIGHT FOOT TO THE RIGHT UNTILYOUR BODY WILL ROLL AGAIN ONTO ITS LEFT SIDE.

YOUR RIGHT HAND IS STILL PLACED OVER THE TOP OF YOUR HEAD ANDAS YOU COME UP ONTO YOUR LEFT SIDE, LIFT YOUR HEAD AND LEG UPA G A I N .

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN - LIFTING THE

HEAD AND RIGHT LEG, TURNING THE RIGHT FOOT UNTIL THE BODY

ROLLS OVER ONTO THE STOMACH, TURNING THE RIGHT FOOT TO THE

RIGHT UNTIL THE BODY IS AGAIN ON ITS LEFT SIDE.

37. LET EVERYTHING GO. TURN ONTO YOUR BACK. STRETCH OUT AND

R E S T .


3 8 . F O C U S Y O U R A W A R E N E S S O N Y O U R R I G H T F O O T A N D L I F T I T O F F T H E

F L O O R .

T U R N Y O U R R I G H T F O O T TO T H E R I G H T W I T H T H E TO E S P O I N T I N G TO

T H E S I D E .

C O N T I N U E T O T U R N Y O U R R I G H T F O O T U N T I L Y O U R B O D Y F O L L O W S

AND ROLLS OVER ON ITS RIGHT SIDE.

ALLOW YOUR RIGHT LEG TO BE BENT AND YOUR LEFT LEG TO BE

S T R A I G H T.

P L A C E Y O U R R I G H T H A N D U N D E R Y O U R H E A D . B R I N G Y O U R L E F T H A N D

1 0

OVER THE TOP OF YOUR HEAD AND COVER YOUR RIGHT EAR.

39. GENTLY MOVE YOUR LEFT LEG UP AND DOWN A FEW TIMES.

BRING YOUR LEFT LEG UP AND LEAVE IT SUSPENDED. LIFT YOUR HEAD

WITH YOUR LEFT HAND AND ARM. LET BOTH LEFT LEG AND HEAD COME

D O W N A G A I N .

40. BRING YOUR LEFT HEEL IN THE "HEEL IN" POSITION AND MOVE THE LEG

UP AND DOWN A FEW TIMES.

BRING YOUR LEFT LEG WITH THE HEEL IN THE "HEEL IN" POSITION UP

AND LEAVE IT SUSPENDED. LIFT YOUR HEAD WITH YOUR LEFT HAND

AND ARM. LET BOTH LEFT LEG AND HEAD TO COME DOWN AGAIN.THEN, SIMULTANEOUSLY MOVE THE HEAD AND LEFT LEG UP ANDD O W N A F E W T I M E S .

41. BRING YOUR LEFT HEEL IN THE "HEEL OUT" POSITION AND MOVE THELEG UP AND DOWN A FEW TIMES.

BRING YOUR LEFT LEG WITH THE HEEL IN THE "HEEL OUT" POSITION UPAND LEAVE IT SUSPENDED. LIFT YOUR HEAD WITH YOUR LEFT HANDAND ARM. LET BOTH LEFT LEG AND HEAD TO COME DOWN AGAIN.THEN. SIMULTANEOUSLY MOVE THE HEAD AND LEFT LEG UP ANDDOWN A FEW TIMES.

42. TURN YOU LEFT FOOT UNTIL THE TOES ARE POINTING UP TOWARD THECEILING AND MOVE THE LEG UP AND DOWN A FEW TIMES.

BRING YOUR LEFT LEG WITH THE TOES POINTING TOWARD THE CEILING1 1

UP AND LEAVE IT SUSPENDED. LIFT YOUR HEAD WITH YOUR LEFT HANDAND ARM. LET BOTH LEFT LEG AND HEAD TO COME DOWN AGAIN.THEN. SIMULTANEOUSLY MOVE THE HEAD AND LEFT LEG UP ANDDOWN A FEW TIMES.

43. LET EVERYTHING GO, TURN ONTO YOUR BACK, STRETCH OUT ANDR E S T.


44. ROLL OVER ONTO YOUR RIGHT SIDE AGAIN WITH YOUR RIGHT LEG BENTAND YOUR LEFT LEG STRAIGHT.

PLACE YOUR RIGHT HAND UNDER YOUR HEAD, BRING YOUR LEFT HANDOVER THE TOP OF YOUR HEAD AND COVER YOUR RIGHT EAR.

TURN YOUR LEFT FOOT UNTIL THE TOES ARE POINTING TOWARD THE

FLOOR. AND MOVE THE LEG UP AND DOWN A FEW TIMES.

BRING YOUR LEFT LEG WITH THE TOES POINTING TOWARD THE FLOOR

UP AND LEAVE IT SUSPENDED. LIFT YOUR HEAD WITH YOUR LEFT HAND

AND ARM. LET BOTH LEFT LEG AND HEAD TO COME DOWN AGAIN.

THEN, SIMULTANEOUSLY MOVE THE HEAD AND LEFT LEG UP AND

D O W N A F E W T I M E S .

45. BRING YOUR LEFT FOOT IN THE NEUTRAL POSITION. SIMULTANEOUSLY

LIFT YOUR HEAD AND LEG UP AND KEEP THEM SUSPENDED.

START TO TURN YOUR LEFT FOOT TO THE LEFT. KEEP ON TURNING TO

THE LEFT UNTIL YOUR WHOLE BODY FOLLOWS AND YOU ROLL OVER

O N T O Y O U R B A C K .


R O L L Y O U R H E A D F R O M S I D E T O S I D E .

4 7 . R O L L O V E R T O O N E S I D E A N D C O M E T O S I T T I N G .

GENTLY COME TO STANDING ON YOUR FEET AND SLOWLY START TO

W A L K A R O U N D .

1 3



ARTICULATION OF THE SPINE

A SERIES OF LINKS

S U M M A R Y :

AN EXERCISE TO FURTHER THE KINESTHETIC AWARENESS OF WHERE ASEGMENT OF THE SPINE STARTS AND WHERE IT ENDS.LYING ON THE BACK WITH THE KNEES UP.LIFTING THE DIFFERENT SEGMENTS OF THE SPINE OFF THE FLOOR (COCCYX,SACRUM. LUMBAR SPINE. THORACIC SPINE AND CERVICAL SPINE).



All rights reserved, including the rights to reproduce by any means.


A R T I C U L AT I O N O F T H E S P I N E

A S E R I E S O F L I N K S

1 . L I E O N Y O U R B A C K - F E E T O U T S T R E T C H E D A N D A R M S B Y Y O U R S I D E .

F O C U S Y O U R AWA R E N E S S O N Y O U R B R E AT H A N D A L L O W Y O U R

B R E AT H T O D E E P E N A S FA R D O W N I N T O Y O U R A B D O M E N A S Y O U C A N

R E A C H .

FOCUS YOUR AWARENESS ON THE BACK OF YOUR HEAD AND SENSE

W H E R E I T M A K E S C O N TA C T W I T H T H E F L O O R

IMAGINE THAT YOU HAVE A BUCKET OF PAINT - ALL IN YOUR MOST

FAVORITE COLOR - THEN IMAGINE TAKING A BRUSH AND PAINTING ONE

BIG BRUSH STROKE DOWN THE MIDDLE OF YOUR WHOLE BACK - ALL

THE WAY DOWN TO YOUR PELVIS AND YOUR COCCYX.

2. ALLOW YOURSELF AGAIN TO FEEL THE CONTACT YOUR BODY MAKES

WITH THE FLOOR - THEN ALLOW YOUR AWARENESS TO TRAVEL UP AND

DOWN YOUR SPINE AND BECOME AWARE OF WHAT KIND OF AN

IMPRINT YOUR SPINE WOULD LEAVE ON THE FLOOR.

Would It be one straight line? Would It be a little curved to the left or to theright. Would it be a spot here, a spot there and a big gap somewhere else?Imagine what the picture would look like.

1

WIGGLE YOUR BODY A LITTLE BIT SO THAT YOU MAY INCREASE YOURAWARENESS OF CONTACTING THE FLOOR WITH YOUR BACK.

Are there areas where you do not feel any contact at all ?

3. BRING YOUR AWARENESS DOWN TO BOTH OF YOUR FEET - ALLOWYOUR FEET TO SLIDE UP ALONG THE FLOOR TOWARD YOUR PELVIS SOTHAT YOUR KNEES WILL POINT UP TOWARD THE CEILING.

AGAIN GIVE YOURSELF A FRESH STROKE OF PAINT DOWN YOUR BACKAND - WITH YOUR KNEES UP TOWARD THE CEILING - SENSE WHAT KINDOF AN IMPRINT YOUR BACK WOULD MAKE ON THE FLOOR IN THIS

P O S I T I O N .

Is there any difference when compared to when your legs were stretchedo u t ?

Would there be more paint on the floor or would there be more gaps?What does change when your bring your knees up?

4. BRING YOUR KNEES UP TO THE CEILING AND DOWN AGAIN AND SENSE

WHAT IS HAPPENING TO THE WAY YOUR BACK MAKES CONTACT WITH

T H E F L O O R .

How far up in the spine do you feel this movement?

5. BRING YOUR KNEES UP AGAIN AND NOW- VERY GENTLY LIFT YOUR

COCCYX OFF THE FLOOR - JUST YOUR COCCYX - THAT LITTLE

R U D I M E N TA R Y P I E C E O F TA I L B O N E W E A L L H AV E .

DO NOT L IFT YOUR PELVIS OFF THE FLOOR- TRY TO DISTINGUISH IN

Y O U R AWA R E N E S S W H E R E T H E C O C C Y X E N D S A N D W H E R E T H E P E LV I S

2

. OR TO BE MORE EXACT- THE SACRUM STARTS.

6. MOVE YOUR COCCYX UP AND DOWN- BECOME AWARE OF WHICHMUSCLES YOU ARE USING TO ACCOMPLISH THIS - SENSE OF WHATYOUR ABDOMINAL MUSCLES ARE DOING.

PUT YOUR HAND ON YOUR ABDOMEN AND FEEL THE MUSCLES THATARE INVOLVED IN LIFTING YOUR COCCYX OFF THE FLOOR - SENSE OFWHAT HAPPENS TO YOUR BREATHING.

7. NOW BECOME AWARE OF THE NEXT SEGMENT OF THE SPINE - THES A C R U M .

The sacrum is an Integral part of your pelvis - in reality you can probably notmove your sacrum independently of your pelvis - if you want to move yoursacrum you have to move your pelvis.

VERY GENTLY LIFT YOUR PELVIS OFF THE FLOOR AND SENSE HOW YOUCAN MAKE A DIFFERENTIATION BETWEEN THE COCCYX AND THESACRUM (PELVIS).

THEN BRING YOUR PELVIS DOWN AGAIN AND BECOME AWARE OF WHATIS HAPPENING.

8. BRING YOUR PELVIS OFF THE FLOOR AND KEEP IT SUSPENDED.MOVE YOUR PELVIS FORWARD - TOWARD YOUR FEET - AND BACKTOWARD YOUR HEAD - GENTLY ROCKING YOUR PELVIS FORTH ANDB A C K .

9 . BRING YOUR PELVIS BACK TO THE MIDDLE OR NEUTRAL POSITION, THEN3

MOVE YOUR PELVIS TO THE RIGHT SIDE, THEN BACK THROUGH THEMIDDLE POSITION TO THE LEFT SIDE.

BRING YOUR PELVIS UP, TOWARD YOUR CHEST. THEN TO THE RIGHTSIDE. THEN DOWN TOWARD YOUR FEET AND THEN TOWARD THE LEFTSIDE - MAKING GENTLE CIRCLES.

10. STOP THE CIRCLE AND ALLOW YOUR PELVIS SLOWLY TO SINK TO THEFLOOR, STRETCH OUT AND REST, TAKE A DEEP BREATH.

11. BRING YOUR KNEES AGAIN UP TOWARD THE CEILING WITH YOUR FEETSTANDING ON THE FLOOR. GENTLY LIFT YOUR PELVIS OFF THE FLOOR.REPEAT THE CIRCULAR MOTION WITH YOUR PELVIS IN THE OPPOSITED I R E C T I O N .

As you do these circles become aware in a kinesthetic sense of where thepelvis (or your sacrum) starts and where the next segment of your spine, thelumbar spine, begins.

12. STOP THE CIRCLE AND ALLOW YOUR PELVIS SLOWLY TO SINK TO THE

FLOOR. STRETCH OUT AND REST, TAKE A DEEP BREATH.

13. BRING YOUR KNEES UP TOWARD THE CEILING - FEET ON THE FLOOR.

FOCUS YOUR AWARENESS ON YOUR RIGHT HAND.

BRING YOUR RIGHT HAND OVER TO YOUR LEFT SHOULDER, SLIDE IT

UNDER THE LEFT SHOULDER. THEN BRING YOUR LEFT HAND OVER TO

THE RIGHT SHOULDER AND SLIDE IT UNDER THE RIGHT SHOULDER. JUST

AS YOU WANTED TO HUG YOURSELF.

CONTINUE TO HUG YOURSELF AND START TO ROLL YOUR SHOULDERS

SLOWLY FROM LEFT TO RIGHT AND BACK AGAIN.

ALLOW YOUR PELVIS TO BE "FIXED " TO THE FLOOR - THE PELVIS DOES

4

N O T M O V E .

Kinesthetically become aware of where in your back the rotational movements t o p s .

How far down In your back do you sense this movement?The boundary between movement and rigidity will be right at the beginningof your pelvis.

14. SLOWLY LET EVERYTHING GO. STRETCH OUT AND RELAX.TA K E A D E E P B R E AT H .

15. FOCUS YOUR AWARENESS ON BOTH OF YOUR HANDS. BRING THEM UPIN FRONT OF YOUR FACE, INTERLACE THEM. AND SLIP UNDER THE BACKO F Y O U R H E A D .

16. FOCUS YOUR AWARENESS ON YOUR KNEES. BRING YOUR KNEES UPTOWARD THE CEILING WITH YOUR FEET ON THE FLOOR. SLOWLY MOVEBOTH OF YOUR KNEES TOGETHER TO THE LEFT AS FAR AS YOU CAN

GO. TAKE A DEEP BREATH. THEN BRING YOUR KNEES BACK TO THEM I D D L E A G A I N .

BRING YOUR KNEES TOGETHER TO THE RIGHT.

CONTINUE TO MOVE YOUR KNEES TO THE LEFT AND THEN TO THER I G H T.

While you move your knees to the left and the right, allow your kinestheticawareness to travel up and down your spine to pinpoint where in your spinethe twist caused by your knees moving to the left and to the right stops.Where do you feel your spine starts to become rigid again?

5

The boundary between movement and rigidity in your spine is right at thestart of your thoracic spine (or your rib cage) - representing the upper limit ofyour lumbar spine.

17. SLOWLY LET EVERYTHING GO. STRETCH OUT AND RELAX.

18. BRING YOUR KNEES UP TOWARD THE CEILING.

SLOWLY LIFT YOUR PELVIS OFF THE FLOOR - JUST THE PELVIS.

This is the beginning of your lumbar spine.

NOW LIFT YOUR SPINE OFF THE FLOOR, UP TO THE POINT WHERE YOU

FELT THE BOUNDARY BETWEEN MOVEMENT AND RIGIDITY TO BE WHEN

YOU MOVED YOUR KNEES TO THE LEFT AND TO THE RIGHT.

You now have lifted your lumbar spine off the floor.

19. SLOWLY LET EVERYTHING GO. STRETCH OUT AND RELAX.

20. BRING YOUR KNEES UP TOWARD THE CEILING.

SLOWLY START TO LIFT YOUR BACK OFF THE FLOOR - THIS TIME GOING

ALL THE WAY UP UNTIL YOU FEEL PRESSURE ON YOUR SHOULDER

B L A D E S .

ROCK FORTH AND BACK ON THAT POINT, THEN GENTLY START TO

M A K E C I R C L E S .

Become kinesthetically aware of this location in your back.

Guess where this point Is - the famous 07- or there about.

21. BRING YOUR BACK DOWN AGAIN UNTIL YOUR WHOLE BACK MAKES

6

CONTACT WITH THE FLOOR, STRETCH YOUR LEGS OUT AND REST.

22. WITH YOUR ARMS BY YOUR SIDE AND YOUR LEGS STRETCHED OUT -

F O C U S Y O U R AWA R E N E S S O N Y O U R H E A D . S L O W LY R O L L Y O U R H E A D

FROM SIDE TO SIDE.

As you do this movement become aware of how far down your back you

can feel it. Again - somewhere around 07. As you roll your head from side toside you will (most likely) rotate your cervical spine.

This will give you another reference point for the boundary between your

thoracic and your cervical spine.


24. BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEET ON THE

FLOOR. GENTLY START TO LIFT YOUR BACK OFF THE FLOOR BEING

AWARE OF THE VARIOUS BOUNDARY POINTS YOU HAVE DEFINED

KINESTHETICALLY. STOP AT EACH BOUNDARY POINT FOR A MOMENT

BEFORE YOU CONTINUE TO LIFT YOUR BACK OFF THE FLOOR.

WHEN YOU HAVE REACHED C7, PAUSE FOR A MOMENT.

THEN VERY DELIBERATELY ALLOW YOUR BACK TO COME DOWN ANDMAKE CONTACT WITH THE FLOOR. ONE VERTEBRAE AT A TIME.

WHEN YOU HAVE REACHED YOUR COCCYX. START TO STRETCH YOURLEGS OUT AND ALLOW THE MOVEMENT TO CONTINUE DOWN YOUR

LEGS. ALL THE WAY DOWN TO YOUR FEET.

25. AS WE HAVE DONE AT THE BEGINNING. IMAGINE THAT YOU HAVE A

7

BRUSH FULL OF PAINT IN YOUR FAVORITE COLOR. START AT THE BACK

OF YOUR HEAD AND PAINT A BAND OF COLOR DOWN YOUR SPINE.

IMAGINE THE IMPRINT YOUR BACK WOULD MAKE NOW ON THE FLOOR .

Can you remember what that Imprint looked like when you started thismovement sequence ?

Compare the imprint your back would make now to the imprint when yous t a r t e d .

8

S U M M A R Y :

LYING ON THE BACK, KNEES UP. FEET ON THE FLOOR.

MOVE PUBIC BONE UP AND DOWN UNTIL THE PELVIS STARTS TO ROCK. LIFTTHE PELVIS. THE LUMBAR SPINE OFF THE FLOOR.

LIFT THE SPINE OFF THE FLOOR UNTIL YOU REST ON THE SHOULDER BLADES.TILT THE KNEES TO THE LEFT AND RIGHT. STRETCH THE ARMS UP TOWARDTHE CEILING WITH THE PALMS OF THE HANDS TOGETHER. TILT THE ARMS TOTHE LEFT AND RIGHT ROCKING THE SHOULDERS. TILT THE ARMS AND KNEESTOGETHER TO THE LEFT AND RIGHT. LYING ON THE BACK. KNEES UP, FEET ONTHE FLOOR. LIFT THE TOES OFF THE FLOOR. STAND ON THE HEELS. LIFT THEPELVIS OFF THE FLOOR AND ROCK FORTH AND BACK.

This material is copyrighted by liana Rubenfeldand the Rubenfeld Synergy ' Training Program.



SPINE AND SHOULDER WALK

1. LIE DOWN ON THE FLOOR WITH YOUR LEGS STRETCHED OUT.

Notice how your knees, hips, lower back, and shoulders make contact witht h e fl o o r .



FOCUS YOUR AWARENESS ON YOUR PUBIC BONE. WITHOUT LIFTING

YOUR PELVIS OFF THE FLOOR, POINT YOUR PUBIC BONE UP TOWARD

THE CEILING - THEN POINT IT DOWN TOWARD THE FLOOR.

CONTINUE THIS MOVEMENT UNTIL YOUR PELVIS IS IN A ROCKING

M O T I O N .

Notice what your head and spine are doing as your pelvis Is rocking.

3. STOP THE ROCKING MOTION OF YOUR PELVIS. ALLOW YOUR PELVIS TOLIE STILL ON THE FLOOR.

4. GENTLY START TO LIFT YOUR PELVIS OFF THE FLOOR AND CONTINUETO LIFT UNTIL YOUR LUMBAR SPINE IS LIFTED OFF THE FLOOR - JUSTYOUR LUMBAR SPINE . YOUR RIB CAGE IS STILL RESTING ON THE FLOOR.

1

LIFT YOUR PELVIS AND THEN YOUR LUMBAR SPINE OFF THE FLOOR.TAKE A DEEP BREATH INTO YOUR ABDOMEN. THEN ALLOW THE LUMBARSPINE AND THE PELVIS TO SINK TO THE FLOOR AGAIN.

REPEAT THIS SEQUENCE A FEW TIMES ON YOUR OWN.

5. AGAIN LIFT YOUR PELVIS OFF THE FLOOR UNTIL YOUR CHEST COMESOFF THE FLOOR AND YOU ARE RESTING ON YOUR SHOULDERS.

Make sure you are resting on your shoulders and not on your neck.

FOCUS YOUR AWARENESS ON YOUR KNEES AND GENTLY MOVE YOURKNEES TO THE RIGHT AS FAR AS THEY CAN GO COMFORTABLY.BRING YOUR KNEES BACK TO THE MIDDLE AND THEN MOVE THEM TOT H E L E F T.

CONTINUE TO MOVE YOUR KNEES TO THE RIGHT AND THEN TO LEFT.ALLOW YOUR HEAD TO BECOME A PART OF THE MOVEMENT.

DO NOT ACTIVELY MOVE YOUR HEAD FROM SIDE TO SIDE. JUST ALLOWTHE MOVEMENT OF THE KNEES TO MOVE YOUR HEAD.

Sense how the movement of the knees is translated into a gentle rotating

motion of the spine.

6. SLOWLY ALLOW YOUR SPINE AND PELVIS TO SINK TO THE FLOOR

AGAIN, STRETCH YOUR LEGS OUT AND REST FOR A MOMENT.

TAKE A DEEP BREATH.


2



FOCUS YOUR AWARENESS AGAIN ON YOUR PUBIC BONE AND LIFT YOUR

PUBIC BONE UP TOWARD THE CEILING - THEN POINT YOUR PUBIC BONE

D O W N T O W A R D T H E F L O O R .

ROCK YOUR PELVIS BY LIFTING AND LOWERING YOUR PUBIC BONE.

8. RAISE YOUR PELVIS HIGHER OFF THE FLOOR AND ALLOW IT TO BE

SUSPENDED IN A COMFORTABLE POSITION.

BEGIN TO MOVE YOUR KNEES TO THE LEFT AND THEN TO THE RIGHT.

A F E W T I M E S .

BRING YOUR KNEES BACK TO THE MIDDLE.

9. FOCUS YOUR AWARENESS ON YOUR HANDS AND BRING THEM IN FRONTOF YOUR CHEST WITH THE PALMS TOGETHER. STRETCH YOUR ARMS UPT O WA R D T H E C E I L I N G .

START TO MOVE YOUR KNEES TO THE LEFT AND TO THE RIGHT ANDTHEN SLOWLY ALLOW THE ARMS TO MOVE WITH THE KNEES.MAKE SURE THAT YOUR ELBOWS ARE STRAIGHT AND THE PALMS OFYOUR HANDS ARE TOGETHER.

10. STOP THE MOVEMENT, KEEP YOUR ARMS POINTED TOWARD THEC E I L I N G .

BRING YOUR FEET CLOSER TO YOUR BUTTOCKS AND LIFT YOURBUTTOCKS HIGHER OFF THE FLOOR.

3

WITH YOUR ARMS REMAINING STILL AND POINTED TOWARD THE

CEILING, START TO MOVE YOUR KNEES TO THE LEFT AND THEN TO THER I G H T.

CONTINUE THIS MOVEMENT AND SLOWLY ALLOW THE HEAD TO MOVEWITH THE KNEES - THE ARMS REMAIN STRETCHED OUT AND STILL.

11. ALLOW YOUR PELVIS TO SINK TO THE FLOOR. STRETCH YOUR LEGS OUTA N D R E S T F O R A M O M E N T.

12. BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEETS TA N D I N G O N T H E F L O O R .

GENTLY LIFT YOUR PELVIS OFF THE FLOOR. CONTINUE TO LIFT YOUR

PELVIS HIGHER UNTIL YOU CAN KEEP IT SUSPENDED COMFORTABLY.

BRING YOUR HANDS IN FRONT OF YOUR CHEST WITH THE PALMS OF

YOUR HANDS TOGETHER. LIFT YOUR ARMS STRAIGHT UP TOWARD THE

C E I L I N G .

MOVE YOUR ARMS BACK OVER YOUR HEAD AND THEN DOWN

T O W A R D S Y O U R L E G S .

REPEAT THIS MOVEMENT SEVERAL TIMES.

13. BRING YOUR ARMS BACK TO THE MIDDLE, THEN START TO MOVE YOUR

ARMS TO THE LEFT AND TO THE RIGHT, ROCKING YOUR SHOULDERS.

KEEP YOUR PALMS TOGETHER AND YOUR ARMS STRAIGHT UP.

14. LIFT YOUR PELVIS HIGHER UNTIL YOU ARE RESTING ON YOUR NECK.

MOVE YOUR ARMS AGAIN TO THE LEFT AND TO THE RIGHT.

4

15. BRING YOUR ARMS DOWN. ALLOW YOUR PELVIS TO SINK TO THE

FLOOR, STRETCH YOUR LEGS OUT AND REST FOR A MOMENT.

16. BRING YOUR KNEES BACK UP POINTING TOWARD THE CEILING WITH

YOUR FEET STANDING ON THE FLOOR.

FOCUS YOUR AWARENESS ON YOUR TOES. LIFT YOUR TOES OFF THE

FLOOR SO THAT THE HEELS MAKE CONTACT WITH THE FLOOR.

LIFT YOUR PELVIS OFF THE FLOOR. PUSH YOUR BODY WITH YOUR HEELS

FORWARD AND BACK CREATING A ROCKING MOTION

LET YOUR SPINE AND HEAD BECOME A PART OF THE MOVEMENT AND

ALLOW THEM TO MOVE WHICHEVER WAY THEY WANT TO.

17. ALLOW YOUR PELVIS TO SINK TO THE FLOOR. STRETCH YOUR LEGS OUTA N D R E S T.

18. BRING YOUR KNEES BACK UP POINTING TOWARD THE CEILING WITHYOUR FEET STANDING ON THE FLOOR.

MOVE YOUR FEET AS CLOSE TO YOUR BUTTOCKS AS YOU CAN.LIFT YOUR PELVIS AS HIGH OFF THE FLOOR AS YOU COMFORTABLY CANA N D T H E N

LIFT YOUR TOES OFF THE FLOOR SO THAT YOU ARE AGAIN STANDINGON YOUR HEELS.

AGAIN ROCK FORTH AND BACK AND THEN. AS YOU CONTINUE TOROCK. START TO TURN YOUR HEAD FROM SIDE TO SIDE.

SENSE WHAT IS HAPPENING TO YOUR VERTEBRAE IN THE UPPER BACK.

5

19. TURN YOUR HEAD TO THE LEFT AND CONTINUE TO ROCK YOUR BODYF O R T H A N D B A C K .

20. CONTINUE TO ROCK FORTH AND BACK AND NOW, TURN YOUR HEAD TOT H E R I G H T.

21. STOP THE ROCKING MOTION, ALLOW YOU PELVIS TO SINK TO THEFLOOR. STRETCH YOUR LEGS OUT AND REST FOR A MOMENT.

TAKE A DEEP BREATH.


22. BRING YOUR KNEES BACK UP POINTING TOWARD THE CEILING WITH

YOUR FEET STANDING ON THE FLOOR.

MOVE YOUR FEET AS CLOSE TO YOUR BUTTOCKS AS YOU CAN.

LIFT OUR PELVIS AS HIGH OFF THE FLOOR AS YOU COMFORTABLY CAN.

TURN YOUR HEAD TO THE RIGHT. LIFT YOUR TOES OFF THE FLOOR SOTHAT YOU ARE STANDING ON YOUR HEELS. LET YOUR TOES COME

D O W N T O T H E F L O O R A G A I N .

MOVE YOUR TOES UP AND DOWN A FEW TIMES AND LISTEN TO WHAT

IS HAPPENING IN YOUR UPPER BACK AND NECK.

TURN YOUR HEAD TO THE LEFT AND AGAIN MOVE YOUR TOES UP AND

DOWN A FEW TIMES.

23. BRING YOUR HEAD BACK TO THE MIDDLE, BRING YOUR TOES OFF THE

FLOOR AND START TO ROCK YOUR BODY FORTH AND BACK.

PLACE ONE HAND ON YOUR STERNUM AND NOTICE THE MOVEMENT OF

Y O U R C H E S T.

6

2 4 . ALLOW YOUR PELVIS TO SINK TO THE FLOOR • KEEP YOUR KNEES UP

P O I N T E D TO WA R D T H E C E I L I N G .

25. MOVE YOUR FEET AS CLOSE TO YOUR BUTTOCKS AS YOU CAN.

LIFT OUR PELVIS AS HIGH OFF THE FLOOR AS YOU COMFORTABLY CAN.

FOCUS YOUR AWARENESS ON YOUR ABDOMEN AND PUSH YOUR

ABDOMEN UP AS FAR AS YOU CAN. ALLOW YOUR ABDOMEN TO COMEBACK DOWN AND THEN REPEAT THE MOVEMENT A FEW TIMES ON

YOUR OWN - STICKING YOUR ABDOMEN OUT AND LETTING IT COMEB A C K D O W N .

26. ALLOW YOUR PELVIS TO SINK TO THE FLOOR, STRETCH YOUR LEGS OUTAND REST FOR A MOMENT.

27. WITH YOUR LEGS STRETCHED OUT, MOVE YOUR HEELS "OUT", ANDTHEN MOVE YOUR HEELS "IN".

START TO FOCUS ON YOUR BREATHING PATTERN AS YOU CONTINUE TOMOVE THE HEELS "IN" AND "OUT".

BREATHE IN AS YOU MOVE YOUR HEELS "OUT," BREATHE OUT AS YOUMOVE YOUR HEELS "IN".

REVERSE THE BREATHING PATTERN, BREATHE IN AS YOU MOVE YOURHEELS "IN", AND BREATHE OUT AS YOU MOVE YOUR HEELS "OUT".

28. RELAX YOUR FEET AND REST.

29. BRING YOUR KNEES BACK UP POINTING TOWARD THE CEILING WITH7

Y O U R

FEET STANDING ON THE FLOOR.

MOVE YOUR FEET AS CLOSE TO YOUR BUTTOCKS AS YOU CAN.LIFT YOUR PELVIS OFF THE FLOOR UNTIL YOU ARE RESTING ON YOURSHOULDER BLADES.

30. TURN YOUR HEAD TO THE RIGHT AND ALLOW YOUR EYES TO LOOK TOTHE RIGHT AS WELL.

GENTLY START TO LIFT AND LOWER YOUR THORACIC SPINE BY RAISINGAND LOWERING YOUR PELVIS.

31. TURN YOUR HEAD TO THE LEFT AND ALLOW YOUR EYES TO LOOK TOT H E L E F T A S W E L L .

CONTINUE TO LIFT AND LOWER YOUR THORACIC SPINE BY LIFTING ANDL O W E R I N G Y O U R P E LV I S .

32. ALLOW YOUR PELVIS TO COME DOWN TO THE FLOOR AGAIN. KEEPYOUR KNEES UP POINTED TOWARD THE CEILING.

33. FOCUS YOUR AWARENESS ON YOUR LEFT ARM. BRING YOUR LEFT ARM

OVER YOUR CHEST AND TUCK THE LEFT HAND FROM THE SIDE UNDER

YOUR RIGHT SHOULDER.

BRING YOUR RIGHT ARM ACROSS YOUR CHEST AND TUCK IT UNDER

YOUR LEFT SHOULDER - GIVING YOURSELF A HUG.

ROCK YOURSELF FROM SIDE TO SIDE KEEPING YOUR KNEES AS STILL AS

P O S S I B L E .

8


TAKE A DEEP BREATH.

35. BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEETSTANDING ON THE FLOOR.

BRING YOUR RIGHT ARM ACROSS YOUR CHEST AND TUCK IT UNDERTHE LEFT SHOULDER. THEN TUCK YOUR LEFT HAND UNDER YOUR RIGHTS H O U L D E R .

KEEPING YOUR KNEES AS STILL AS POSSIBLE, ROLL TO THE RIGHT ANDTHEN TO THE LEFT.

36. LIFT YOUR PELVIS UP AS HIGH AS YOU CAN AND CONTINUE TO HUGYOURSELF AND ROLLING TO RIGHT AND LEFT.


38. BRING YOUR KNEES UP POINTING TOWARD THE CEILING. MOVE YOURFEET AS CLOSE TO YOUR BUTTOCKS AS YOU CAN. LIFT YOUR PELVISAS HIGH AS YOU COMFORTABLY CAN.

BRING BOTH OF YOUR ARMS UP TOWARD THE CEILING WITH THE PALMSOF YOUR HANDS TOGETHER.

START TO MAKE SMALL CLOCKWISE CIRCULAR MOTIONS WITH YOURA R M S .

LET YOUR HEAD AND NECK MOVE WITH THE MOTION OF YOUR ARMS.SLOWLY INCREASE THE CIRCLE OF YOUR ARMS WHILE KEEPING YOUR

9

SHOULDER CIRCLES ON THE SIDE PART ICONTRACTING AND EXPANDING THE TRUNK

* * * * * * * * * * * * * * * * * » * * » * * * « * * * # * * » * * * » * * * * *

# * * » * * * * * * * * * * * * * * * * * * * # * * * * * * * # * * * * * * * * *

S U M M A R Y :

LYING ON THE LEFT SIDE. KNEES BENT.

MOVE RIGHT SHOULDER FORWARD AND BACK; UP. TOWARD THE EAR AND

DOWN TOWARD THE HIP. MOVE SHOULDER IN HALF-ARC - FORWARD. UP ANDBACK; THEN FORWARD DOWN AND BACK; MOVE SHOULDER IN FULL CIRCLESIN ONE DIRECTION. THEN CHANGE DIRECTIONS OF THE CIRCLES.REPEAT THE SEQUENCE ON THE OPPOSITE SIDE.

MOVE THE HIP UP AND DOWN. THEN FORWARD AND BACK; MOVE THE HIP INFULL CIRCLES IN ONE DIRECTION. THEN IN THE OPPOSITE DIRECTION.MOVE THE SHOULDER AND HIP TOGETHER IN A CIRCULAR MOTION. FIRST INTHE SAME DIRECTION. THEN IN OPPOSITE DIRECTIONS.REPEAT THE SEQUENCE ON T ITE SIDE.


and the Rubenfeld Synergy" Training Program.



SHOULDER CIRCLES ON THE SIDE PART I

! ■ « • • ♦ * * * « ♦ ♦ « ♦ » * * * * * * * • * ♦ ♦ * * ♦ « ♦ ♦ *

1. LIE DOWN ON YOUR BACK WITH YOUR LEGS STRETCHED OUT ANDYOUR ARMS BY YOUR SIDE.


TAKE A DEEP BREATH.

2. ROLL OVER ONTO YOUR LEFT SIDE WITH BOTH OF YOUR KNEES BENTCOMFORTABLY IN FRONT OF YOU.

PLACE YOUR LEFT HAND UNDER YOUR HEAD AND YOUR RIGHT HANDON YOUR RIGHT HIP.

3. FOCUS YOUR AWARENESS ON YOUR RIGHT SHOULDER AND GENTLYMOVE YOUR RIGHT SHOULDER FORWARD, THEN TO THE MIDDLE AGAIN.

Become aware of what happens in your chest and In your back as you moveyour shoulder forward.


1

4. BRING YOUR SHOULDER TO THE MIDDLE AND THEN SLOWLY MOVE ITB A C K .

Notice what happens to your shoulder blades and to your chest as you move

your shoulder back.

What happens to your breathing pattern?

BRING YOUR SHOULDER TO THE MIDDLE AGAIN AND THEN REPEAT THIS

MOVEMENT A FEW TIMES ON YOUR OWN.

5. ALLOW YOUR SHOULDER TO REST FOR A MOMENT.

Listen to what is going on in your chest and back as a result of themovement you just did.

6. MOVE YOUR SHOULDER FORWARD, THEN BRING IT TO THE MIDDLE AND

CONTINUE THE MOVEMENT UNTIL YOUR SHOULDER IS ALL THE WAY

B A C K .

R E V E R S E T H E D I R E C T I O N A N D M O V E Y O U R S H O U L D E R TO T H E M I D D L E

A N D T H E N A L L T H E W A Y F O R W A R D .

R E P E AT M O V I N G Y O U R S H O U L D E R A L L T H E W AY F O R W A R D A N D A L L

T H E WAY B A C K A F E W T I M E S O N Y O U R O W N .

7 . R O L L O V E R O N T O Y O U R B A C K . S T R E T C H O U T A N D R E S T F O R A

M O M E N T .

Do you notice any differences between your left and right sides?

2


8. ROLL OVER ONTO YOUR LEFT SIDE WITH BOTH OF YOUR KNEES BENTC O M F O R TA B LY I N F R O N T O F Y O U .

PLACE YOUR LEFT HAND UNDER YOUR HEAD AND YOUR RIGHT HAND

ON YOUR R IGHT H IP.

MOVE YOUR RIGHT SHOULDER FORWARD AND THEN ALL THE WAY

B A C K .


9. BRING YOUR SHOULDER TO THE MIDDLE.

SLOWLY MOVE YOUR RIGHT SHOULDER UP TOWARD YOUR RIGHT EARAND THEN TO THE MIDDLE AGAIN.

REPEAT THIS MOVEMENT A FEW TIMES - GENTLY MOVING YOURSHOULDER UP TOWARD YOUR EAR AND THEN BRINGING IT TO THEM I D D L E .


MOVE YOUR SHOULDER FORWARD, THEN WITHOUT GOING THROUGHTHE MIDDLE MOVE YOUR SHOULDER UP TOWARD YOUR EAR. CONTINUETHE MOVEMENT BY BRINGING YOUR SHOULDER TO THE "BACK-P O S I T I O N .

YOU JUST MADE A HALF-ARC. MOVING YOUR SHOULDER FROM THE"FORWARD". TO "UP" TO THE "BACK" POSITIONS.

3

REVERSE THE MOVEMENT, STARTING FROM THE "BACK" POSITIONMOVE YOUR SHOULDER UP TOWARD YOUR EAR THEN ALL THE WAYF O R W A R D .

PLAY WITH THIS MOVEMENT A WHILE ON YOUR OWN - MOVING THESHOULDER IN A HALF-ARC BACK AND FORTH.


MOVE YOUR SHOULDER DOWN TOWARD YOUR RIGHT HIP.

Notice what Is happening in your neck and upper back as you move yours h o u l d e r d o w n .

B R I N G Y O U R S H O U L D E R TO T H E M I D D L E .

REPEAT MOVING THE SHOULDER DOWN TOWARD THE HIP AND TO THE

M I D D L E A F E W T I M E S O N Y O U R O W N .

Listen to your body and explore what is happening during the movement.

12. ALLOW YOUR SHOULDER TO COME TO THE MIDDLE.

MOVE YOUR SHOULDER FORWARD, THEN DOWN TOWARD YOUR HIP

AND ALL THE WAY BACK - AGAIN FORMING A HALF-ARC.

REVERSE THE HALF-ARC, STARTING FROM THE "BACK" POSITION MOVE

YOUR SHOULDER DOWN AND THEN FORWARD.

PLAY WITH THIS MOVEMENT A WHILE ON YOUR OWN - MOVING THE

4

SHOULDER FORWARD, DOWN AND BACK.

1 3 . B R I N G Y O U R S H O U L D E R T O T H E M I D D L E .

SLIDE YOUR SHOULDER ALL THE WAY FORWARD AND BACK A FEW

T I M E S .

STOP THE MOVEMENT. THEN SLIDE YOUR SHOULDER UP TOWARD YOUR

EAR AND DOWN TOWARD YOUR HIP A SEVERAL TIMES.

14. REST FOR A MOMENT LYING ON YOUR SIDE.

Imagine your shoulder making a complete circle moving forward, up, backa n d d o w n .

Imagine what such a circular movement would feel like in your body.

15. BRING THE CIRCULAR MOVEMENT OF YOUR SHOULDER TO REALITY.

SLIDE YOUR SHOULDER FORWARD. UP TO YOUR EAR, ALL THE WAY

BACK. THEN DOWN TO YOUR HIP AND TO THE FORWARD POSITION.

CONTINUE THE CIRCULAR MOVEMENT ON YOUR OWN.

STOP THE CIRCLE AND THEN REVERSE THE DIRECTION.

MOVE THE SHOULDER DOWN TOWARD YOUR HIP, THEN BACK, UP TOYOUR EAR AND TO THE FORWARD POSITION.

REVERSE THE DIRECTION OF THE CIRCLE AGAIN.

Listen to what is happening in your back and chest as you make these

5

s h o u l d e r c i r c l e s .

16. LET EVERYTHING GO, ROLL OVER ONTO YOUR BACK, STRETCH OUT ANDR E S T F O R A M O M E N T.

Notice the differences between the right and left sides of your body.


17. ROLL OVER ONTO YOUR RIGHT SIDE WITH BOTH OF YOUR KNEES BENTCOMFORTABLY IN FRONT OF YOU.

PLACE YOUR RIGHT HAND UNDER YOUR HEAD AND YOUR LEFT HANDO N Y O U R L E F T H I P.

18. FOCUS YOUR AWARENESS ON YOUR LEFT SHOULDER AND GENTLY

MOVE YOUR LEFT SHOULDER FORWARD, THEN TO THE MIDDLE AGAIN.

19. RETURN YOUR SHOULDER TO THE MIDDLE POSITION AND THEN SLOWLY

M O V E I T B A C K .

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN - SLIDING YOUR

LEFT SHOULDER BACK AND THEN RETURN IT TO THE MIDDLE

20. MOVE YOUR SHOULDER FORWARD, THEN BRING IT TO THE MIDDLE AND

CONTINUE THE MOVEMENT UNTIL YOUR SHOULDER IS ALL THE WAY

B A C K .

REVERSE THE DIRECTION AND MOVE YOUR SHOULDER TO THE MIDDLE

AND THEN ALL THE WAY FORWARD.

6

REPEAT MOVING YOUR SHOULDER ALL THE WAY FORWARD AND ALLTHE WAY BACK A FEW TIMES ON YOUR OWN.

21. SLOWLY MOVE YOUR LEFT SHOULDER UP TOWARD YOUR LEFT EAR ANDTHEN TO THE MIDDLE AGAIN.

REPEAT THIS MOVEMENT A FEW TIMES - GENTLY MOVING YOURSHOULDER UP TOWARD YOUR EAR AND THEN BRINGING IT TO THEM I D D L E .

22. RETURN YOUR SHOULDER TO THE MIDDLE POSITION.

MOVE YOUR LEFT SHOULDER FORWARD, THEN WITHOUT GOINGTHROUGH THE MIDDLE MOVE YOUR SHOULDER UP TOWARD YOUR EAR.CONTINUE THE MOVEMENT BY BRINGING YOUR SHOULDER TO THE" B A C K " P O S I T I O N .

YOU JUST MADE A HALF-ARC, MOVING YOUR SHOULDER FROM THE"FORWARD", TO "UP" TO THE "BACK" POSITIONS.

REVERSE THE MOVEMENT. STARTING FROM THE "BACK" POSITIONMOVE YOUR SHOULDER UP TOWARD Y EAR THEN ALL THE WAYF O R W A R D .

PLAY WITH THIS MOVEMENT A WHILE ON YOUR OWN - MOVING THESHOULDER IN A HALF-ARC BACK AND FORTH.


MOVE YOUR SHOULDER DOWN TOWARD YOUR LEFT HIP. THEN RETURN7

YOUR SHOULDER TO THE MIDDLE.

REPEAT MOVING THE SHOULDER DOWN TOWARD THE HIP AND TO THEMIDDLE A FEW TIMES ON YOUR OWN.

24. START TO MAKE A CIRCULAR MOTION WITH YOUR LEFT SHOULDER.

SLIDE YOUR SHOULDER FORWARD. UP TO YOUR EAR, ALL THE WAYBACK. THEN DOWN TO YOUR HIP AND TO THE FORWARD POSITION.

CONTINUE THE CIRCULAR MOVEMENT ON YOUR OWN.

STOP THE CIRCLE AND THEN REVERSE THE DIRECTION.

MOVE THE SHOULDER DOWN TOWARD YOUR HIP. THEN BACK. UP TO

YOUR EAR AND TO THE FORWARD POSITION.

REVERSE THE DIRECTION OF THE CIRCLE AGAIN.

25. LET EVERYTHING GO. ROLL OVER ONTO YOUR BACK. STRETCH OUT AND

R E S T F O R A M O M E N T.

Notice the differences between the right and left sides of your body.

ROLL YOUR HEAD FROM S IDE TO S IDE.



FOCUS YOUR AWARENESS ON YOUR RIGHT HAND AND STRETCH IT

TOWARD THE CEILING. ALLOW YOUR RIGHT ARM TO BE STRAIGHT.

CONTINUE TO REACH FOR THE CEILING WITH YOUR RIGHT HAND UNTIL

YOUR RIGHT SHOULDER BLADE IS LIFTED OFF THE FLOOR.

8

GENTLY ALLOW YOUR RIGHT ARM TO COME DOWN AGAIN

R E P E AT T H I S M O V E M E N T S E V E R A L T I M E S O N Y O U R O W N - E A C H T I M E

GOING A LITTLE FASTER, UNTIL THE MOVEMENT FLOWS SMOOTHLY.

BRING YOUR RIGHT ARM DOWN AGAIN AND PLACE IT BY YOUR SIDE.

R E P E AT T H E S A M E M O V E M E N T W I T H Y O U R L E F T A R M - R E A C H I N G F O R

THE CEIL ING WITH YOUR LEFT HAND UNTIL THE LEFT SHOULDER BLADE

IS PULLED OFF THE FLOOR.

2 7 . R O L L O V E R O N TO Y O U R L E F T S I D E W I T H B O T H O F Y O U R K N E E S B E N T

C O M F O R TA B LY I N F R O N T O F Y O U .

P L A C E Y O U R L E F T H A N D U N D E R Y O U R H E A D A N D Y O U R R I G H T H A N D

O N Y O U R R I G H T H I P .

2 8 . F O C U S Y O U R A W A R E N E S S O N Y O U R R I G H T H I P.

Imagine that you are moving your right hip toward your right shoulder.

PUT YOUR IMAGE INTO ACTION - SLOWLY SLIDE YOUR RIGHT HIP UP AS

FAR AS IT WILL GO. JUST YOUR H IP MOVES - ALLOW YOUR KNEES AND

FEET TO BE SOFT AND TO REMAIN IN PLACE .

Notice what happens to your ribs on your right and left sides.

What happens to your breathing pattern?

B R I N G Y O U R H I P D O W N TO T H E M I D D L E A G A I N .

9


29. BRING YOUR HIP TO THE MIDDLE, THEN SLIDE IT DOWN TOWARD YOUR

FEET. AGAIN. JUST YOUR HIP MOVES - ALLOW YOUR KNEES AND FEET

TO BE SOFT AND TO REMAIN IN PLACE .

BRING YOUR HIP UP TO THE MIDDLE.


30. RETURN YOUR HIP TO THE MIDDLE POSITION, SLIDE IT UP TOWARD

YOUR SHOULDER, THEN ALL THE WAY DOWN TOWARD YOUR FEET.

CONTINUE TO SLIDE YOUR HIP UP TOWARD YOUR SHOULDER AND

DOWN TOWARD YOUR FEET UNTIL YOUR PELVIS STARTS TO ROCK UP

A N D D O W N .

Notice what your head and neck are doing as you move your hip up andd o w n .

31. LET EVERYTHING GO, ROLL OVER ONTO YOUR BACK, STRETCH OUT AND

R E S T F O R A M O M E N T.

32. ROLL OVER ONTO YOUR LEFT SIDE WITH BOTH OF YOUR KNEES BENT



O N Y O U R R I G H T H I P.

33. MOVE YOUR RIGHT HIP UP AND DOWN A FEW TIMES.

1 0

AS YOUR HIP MOVES UP. BREATHE OUT, AND INHALE WHEN YOUR HIPM O V E S D O W N .

34. BRING YOUR HIP TO THE MIDDLE.

FOCUS YOUR AWARENESS ON YOUR RIGHT SHOULDER AND MOVEYOUR SHOULDER UP TOWARD YOUR RIGHT EAR, THEN DOWN TOWARDY O U R R I G H T H I P.



FOCUS AGAIN ON YOUR RIGHT HIP. AND MOVE JUST YOUR RIGHT HIPUP AND DOWN A FEW TIMES.


Imagine your hip and your shoulder will move as one unit, up and down.

ALLOW YOUR IMAGINATION TO BECOME REALITY.

MOVE YOUR RIGHT SHOULDER AND HIP TOGETHER UP TOWARD THERIGHT EAR AND THEN SLOWLY MOVE THE SHOULDER AND HIPTOGETHER ALL THE WAY DOWN TOWARD YOUR FEET. AGAIN, JUST THEHIP AND SHOULDER MOVE, THE KNEES AND FEET REMAIN AS STILL ASP O S S I B L E .

CONTINUE THIS MOVEMENT A FEW TIMES ON YOUR OWN.

11

37. LET EVERYTHING GO, ROLL OVER ONTO YOUR BACK AND REST FOR AM O M E N T .

38. ROLL OVER ONTO YOUR LEFT SIDE WITH BOTH OF YOUR KNEES BENTCOMFORTABLY IN FRONT OF YOU.


O N Y O U R R I G H T H I P.

Imagine now that your shoulder and hip would move in opposite directions,your shoulder down toward the hip, and the hip up toward the shoulder.

AGAIN, ALLOW YOUR IMAGINATION TO BECOME REALITY. MOVE YOURRIGHT SHOULDER DOWN TOWARD YOUR RIGHT HIP AND LEAVE IT

T H E R E .

SLIDE YOUR RIGHT HIP UP TOWARD THE RIGHT SHOULDER.

Sense what is happening to your ribs on the right side.

SLOWLY MOVE THE HIP AND SHOULDER IN OPPOSITE DIRECTIONS - THE

SHOULDER MOVES UP TOWARD THE RIGHT EAR AND THE HIP SLIDES

DOWN TOWARD THE FEET.

Again, notice what this movement does to the ribs on your right side.

REVERSE THE DIRECTION, THE SHOULDER MOVES DOWN AND THE HIP

S L I D E S U P.

PLAY WITH THIS MOVEMENT FOR A WHILE ON YOUR OWN AND

EXPLORE WHAT IS GOING ON IN YOUR BACK.

1 2

39. BRING BOTH SHOULDER AND HIP TO THE MIDDLE POSITION, ROLL OVER

ONTO YOUR BACK. STRETCH OUT AND REST FOR A MOMENT.

40. ROLL OVER ONTO YOUR RIGHT SIDE WITH BOTH OF YOUR KNEES BENT


PLACE YOUR RIGHT HAND UNDER YOUR HEAD AND YOUR LEFT HAND

ON YOUR LEFT H IP.

41. FOCUS YOUR AWARENESS ON YOUR LEFT HIP.

SLIDE YOUR LEFT HIP UP TOWARD YOUR LEFT SHOULDER

BRING YOUR HIP DOWN TO THE MIDDLE AGAIN.


42. BRING YOUR HIP TO THE MIDDLE. THEN SLIDE IT DOWN TOWARD YOUR

FEET. AGAIN. JUST YOUR HIP MOVES - ALLOW YOUR KNEES AND FEET

TO BE SOFT AND TO REMAIN IN PLACE .

BRING YOUR LEFT HIP DOWN TO THE MIDDLE AGAIN.


43. BRING YOUR LEFT HIP TO THE MIDDLE. SLIDE IT UP TOWARD THE

SHOULDER. THEN ALL THE WAY DOWN TOWARD THE FEET.

CONTINUE TO SLIDE YOUR HIP UP TOWARD YOUR SHOULDER AND

DOWN TOWARD YOUR FEET UNTIL YOUR PELVIS STARTS TO ROCK UP

A N D D O W N .

1 3


FOCUS YOUR AWARENESS ON YOUR LEFT SHOULDER AND MOVE YOURSHOULDER UP TOWARD YOUR LEFT EAR, THEN DOWN TOWARD YOURLEFT H IP.


45. BRING YOUR LEFT SHOULDER TO THE MIDDLE.

MOVE YOUR LEFT SHOULDER AND HIP TOGETHER UP TOWARD THE LEFT

EAR AND THEN SLOWLY MOVE THE SHOULDER AND HIP TOGETHER ALL

THE WAY DOWN TOWARD YOUR FEET. AGAIN, JUST THE HIP AND

SHOULDER MOVE, THE KNEES AND FEET REMAIN AS STILL AS POSSIBLE.

CONTINUE THIS MOVEMENT A FEW TIMES ON YOUR OWN.

4 6 . B R I N G Y O U R S H O U L D E R A N D H I P T O T H E M I D D L E . I

S L I D E Y O U R S H O U L D E R D O W N T O W A R D Y O U R L E F T H I P A N D L E AV E I T „

T H E R E . t

S L I D E Y O U R L E F T H I P U P TO WA R D T H E L E F T S H O U L D E R .

SLOWLY MOVE THE HIP AND SHOULDER IN OPPOSITE DIRECTIONS - THE ̂SHOULDER MOVES UP TOWARD THE LEFT EAR AND THE HIP SLIDES

D O W N T O W A R D T H E F E E T . r

R E V E R S E T H E D I R E C T I O N A G A I N , T H E S H O U L D E R M O V E S D O W N A N D r

THE H IP SL IDES UP.

!

P L AY W I T H T H I S M O V E M E N T F O R A W H I L E O N Y O U R O W N A N D

1 4

EXPLORE WHAT IS GOING ON IN YOUR BACK.

47. BRING BOTH SHOULDER AND HIP TO THE MIDDLE POSITION, ROLL OVERONTO YOUR BACK, STRETCH OUT AND REST FOR A MOMENT.

48. ROLL OVER TO ONE SIDE AND COME UP TO SITTING.GENTLY COME TO STANDING ON YOUR FEET AND SLOWLY START TOW A L K A R O U N D .

1 5



R O L L I N G F I S T S

S U M M A R Y :

LYING ON THE BACK. LEGS STRETCHED OUT. ARMS STRETCHED OUT TO THE

SIDE AT SHOULDER HEIGHT, HANDS MAKE FISTS. ROLL THE FISTS UP TOWARDTHE HEAD. THEN ROLL THE FISTS DOWN TOWARD THE PELVIS.

LYING ON THE BACK. KNEES UP. FEET ON THE FLOOR.

REPEAT ROLL ING F ISTS

S I T T I N G P O S I T I O N . N AT I V E A M E R I C A N S T Y L E

REPEAT ROLL ING F ISTS

SITT ING POSIT ION. SOLES OF FEET TOGETHER.

REPEAT ROLL ING F ISTS.


and the Rubenfeld Synergy- Training" Program.



R O L L I N G F I S T S

1. LIE DOWN ON YOUR BACK AND GENTLY ROLL YOUR HEAD FROM SIDE

T O S I D E .

2. PLACE YOUR RIGHT HAND ON YOUR FOREHEAD AND ROLL YOUR HEAD

FROM SIDE TO SIDE.

LET GO OF YOUR RIGHT HAND. PLACE YOUR LEFT HAND ON YOUR

FOREHEAD AND ROLL YOUR HEAD FROM SIDE TO SIDE.

3. EXTEND YOUR ARMS WITH STRAIGHT ELBOWS AT ABOUT SHOULDER

HEIGHTS TO THE EITHER SIDE.

ALLOW EACH HAND TO FORM A GENTLE FIST.

GENTLY START TO TURN YOUR FISTS UP SO THAT YOUR THUMBS WILLPOINT UP TOWARD YOUR HEAD AND EVENTUALLY DOWN TOWARD THEF L O O R .

In this bodymind exercise .when rolling your fists . the direction "up" willalways mean toward the head, and "down" will be in the direction of yourf e e t .

WHEN YOU ROLL YOUR FISTS. KEEP YOUR ARMS STRAIGHT AND ON THE1

F L O O R . I

r -

GENTLY ROLL YOUR FISTS BACK TO MIDDLE POSITION AND THEN ROLLT H E M D O W N .

REPEAT ROLLING YOUR FISTS UP AND DOWN A FEW TIMES ON YOUR ̂O W N .

4. SLIDE YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEETS T A N D I N G O N T H E F L O O R . p

I

ROLL YOUR FISTS UP AGAIN.

Notice the difference In rolling your fists up between when your legs arestretched out and when your knees are up.

rI

5. STRETCH YOUR LEGS OUT AGAIN AND ROLL YOUR FISTS UP.f -

6. SLIDE YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEETS T A N D I N G O N T H E F L O O R . F

GENTLY START TO ROLL YOUR FISTS DOWN AND BACK TO THE MIDDLE.

ROLL YOUR FISTS UP, BACK TO THE MIDDLE, DOWN AND BACK TO THEM I D D L E .

r

REPEAT THIS MOVEMENT A FEW TIMES ON YOUR OWN - ROLLING YOUR

F I S T S U P A N D D O W N , ^

Notice what happens to your shoulder blades as your roll your fists up and

2

d o w n .

7. ROLL YOUR FISTS UP AGAIN AS FAR AS YOU CAN GO COMFORTABLY.

START TO LIFT YOUR PELVIS OFF THE FLOOR AND SEE HOW MUCH

FARTHER YOU CAN ROLL YOUR FISTS.

ROLL YOUR FISTS TO THE MIDDLE AND ALLOW YOUR PELVIS TO COME

D O W N TO T H E F L O O R .

ROLL YOUR FISTS UP AGAIN, LIFT YOUR PELVIS OFF THE FLOOR AND

T H E N A L L O W Y O U R S P I N E TO C O M E U P A S W E L L .

CHECK HOW MUCH FARTHER UP "LIFTING THE SPINE" WILL ALLOW YOU

TO ROLL YOUR F ISTS.

8 . B R I N G Y O U R F E E T A L I T T L E C L O S E R T O Y O U R B U T T O C K S .

ROLL YOUR FISTS UP AND LIFT YOUR PELVIS HIGHER OFF THE FLOOR.

A L L O W Y O U R S P I N E TO A R C H M O R E A S W E L L .

Notice how bringing your feet closer to your buttocks is changing the extentof rolling your fists up.

COME BACK TO THE MIDDLE AND THEN AGAIN ROLL YOUR FISTS UPWHILE LIFTING YOUR PELVIS AND ARCHING YOUR SPINE.

PLAY WITH THIS MOVE FOR A LITTLE WHILE ON YOUR OWN.

9. COME BACK TO THE MIDDLE AGAIN.KEEP YOUR KNEES POINTED UP TOWARD THE CEILING.

3

ROLL YOUR FISTS UP WHILE LIFTING YOUR PELVIS AND ARCHING YOURS P I N E .

GENTLY ROLL YOUR EYES TO THE RIGHT AND LOOK TO THE RIGHT.

BRING YOUR EYES BACK TO THE MIDDLE AND ROLL YOUR FISTS TO THENEUTRAL POSITION.

ROLL YOUR FISTS UP AGAIN AND ROLL YOUR EYES TO THE LEFT.

Notice if it makes any difference in rolling your fists if your eyes are lookingto the right or to the left?What do your eyes have to do with the way you are organizing your body?

CONTINUE TO ROLL YOUR FISTS UP AND ALTERNATE BETWEEN LOOKINGTO THE RIGHT AND LOOKING TO THE LEFT AND EXPLORE THEINFLUENCE YOUR EYES HAVE ON HOW FAR YOU CAN ROLL YOUR FISTSU P.

10. LET EVERYTHING GO, BRING YOUR ARMS DOWN AND REST FOR AM O M E N T .

Notice how your body feels now.

What is happening to your ribs and to your breathing?

11 . B R I N G Y O U R K N E E S U P T O W A R D T H E C E I L I N G W I T H Y O U R F E E T


STRETCH YOUR ARMS OUT AGAIN AND BRING YOUR FEET A LITTLE

C L O S E R T O Y O U R B U T T O C K S .

4

ALLOW YOUR HANDS TO FORM FISTS AND GENTLY START TO ROLLYOUR FISTS UP AND THEN DOWN TO THE MIDDLE AGAIN.


12. BRING YOUR FISTS BACK TO THE MIDDLE POSITION AND THEN ROLL

YOUR FISTS DOWN AS FAR AS THEY WILL GO.

SLOWLY BEGIN TO LIFT YOUR HEAD AND NOTICE HOW MUCH FARTHER

Y O U C A N R O L L Y O U R F I S T S D O W N .

LIFT YOUR HEAD UP AS FAR AS YOU COMFORTABLY CAN AND LOOK

D O W N AT T H E S PA C E B E T W E E N Y O U R K N E E S .

C O N T I N U E TO R O L L Y O U R F I S T S D O W N A N D L I F T I N G Y O U R H E A D . T H E N

B R I N G Y O U R F I S T S B A C K TO T H E M I D D L E A N D A L L O W T H E H E A D TO

S I N K TO T H E F L O O R A G A I N .

Notice how your lower back gets pressed toward the floor as you roll yourfists down and lift your head up.

13. BRING YOUR FISTS BACK TO THE MIDDLE AND YOUR HEAD ON THEF L O O R .

GENTLY START TO ROLL YOUR FISTS UP, LIFT YOUR PELVIS OFF THEFLOOR AND ARCH YOUR SPINE. BRING YOUR FISTS BACK TO THEMIDDLE. LET YOUR PELVIS AND SPINE COME DOWN TO THE FLOOR.CONTINUE ROLLING YOUR FISTS DOWN AND START TO LIFT YOUR HEADU P .

5

REVERSE THE EXERCISE - ROLL YOUR FISTS UP, BRING YOUR HEADDOWN AND LIFT YOUR PELVIS OFF THE FLOOR.

PLAY WITH THIS MOVE A LITTLE WHILE UNTIL IT BECOMES SMOOTHA N D E A S Y.

14. BRING YOUR BODY BACK TO THE MIDDLE AGAIN.

FOCUS YOUR AWARENESS ON YOUR BREATH.

BREATHE IN WHILE YOU ROLL YOUR FISTS UP AND LIFT YOUR PELVISOFF THE FLOOR, AND EXHALE AS YOU ROLL YOUR FISTS DOWN ANDL I F T Y O U R H E A D U P.

REPEAT ROLLING THE FISTS UP AND DOWN A FEW TIMES WHILE

F O C U S S I N G O N Y O U R B R E AT H .


1 6 . R O L L O V E R T O O N E S I D E A N D C O M E T O S I T T I N G - N AT I V E A M E R I C A N

STYLE -WITH YOUR LEGS CROSSED AND BOTH OF YOUR LEGS ON THE

F L O O R .

PUT YOUR ARMS OUT TO THE SIDE AT SHOULDER HEIGHT.

MAKE GENTLE FISTS WITH YOUR HANDS.

SLOWLY START TO ROLL YOUR FISTS DOWN AND ALLOW YOUR HEADTO COME DOWN AS WELL.

Notice what is happening to your shoulders and ribs as you roll your fistsd o w n .

f

BRING YOUR FISTS BACK TO THE STARTING POSITION AND BRING YOURHEAD UP AGAIN.

REPEAT ROLLING YOUR FISTS DOWN A FEW TIMES ON YOUR OWN,

17. BRING YOUR FISTS BACK TO THE MIDDLE.

START TO TURN YOUR FISTS UP. LOOK UP TOWARD THE CEILING ANDTURN YOUR FOREHEAD UP AS WELL.

LOOK AS FAR BACK AS YOU CAN AND LET YOUR BACK ARCH.

SLOWLY RETURN TO THE MIDDLE POSITION.

REPEAT ROLLING YOUR FISTS UP SEVERAL TIMES ON YOUR OWN.

18. BRING YOUR ARMS DOWN BY YOUR SIDE AND REST FOR A MOMENT

S I T T I N G U P.

FOCUS ON HOW YOUR LEGS ARE CROSSED.

UNCROSS YOUR LEGS AND CROSS THEM IN THE OPPOSITE. NON-

H A B I T U A L W A Y.

19. BRING YOUR ARMS OUT TO THE SIDE AGAIN AT SHOULDER HEIGHT ANDSTART TO MAKE FISTS WITH YOUR HANDS.

SLOWLY START TO ROLL YOUR FISTS DOWN AND ALLOW YOUR HEADTO COME DOWN AS WELL. COME BACK TO THE MIDDLE AND START TOROLL YOUR FISTS UP WHILE LOOKING UP TOWARD THE CEILING.

7


Notice any differences when compared to the time when your legs were i]c r o s s e d t h e h a b i t u a l w a y ? q

i I

20. BRING YOUR ARMS DOWN BY YOUR SIDE AGAIN. ̂UNCROSS YOUR LEGS AND ARRANGE THEM IN SUCH A WAY THAT THE ̂SOLES OF YOUR FEET ARE TOGETHER.

BRING YOUR ARMS OUT TO THE SIDE AGAIN AT SHOULDER HEIGHT.A N D M A K E F I S T S . j "

21. GENTLY TURN YOUR RIGHT FIST UP AND YOUR LEFT FIST DOWN.THEN CHANGE THE MOVEMENT. ROLL YOUR LEFT FIST UP AND YOURRIGHT FIST DOWN.

Notice where your head and eyes want to move as you roll your fists inopposite directions.

AS YOUR RIGHT FIST TURNS UP. TURN YOUR HEAD TO THE RIGHT ANDLOOK TO THE RIGHT. ALLOW YOUR BODY TO LEAN OVER TO THE RIGHT -AND ALLOW YOUR RIGHT KNEE TO MOVE TOWARD THE FLOOR. '

r

THEN REVERSE THE MOVEMENT. TURN YOUR RIGHT FIST DOWN AND

YOUR LEFT FIST UP. START TO TURN YOUR HEAD TO THE LEFT AND r

LOOK TO THE LEFT. LEAN YOUR BODY TO THE LEFT AS WELL AND

ALLOW YOUR LEFT KNEE TO COME TOWARD THE FLOOR.

PLAY WITH THIS MOVEMENT FOR A WHILE AND ALLOW YOUR BODY TO

8

1

R O C K F O R M R I G H T TO L E F T A N D B A C K .

2 2 . LET EVERYTHING GO. STRETCH OUT AND REST FOR A MOMENT.

—2 3 . BRING YOUR KNEES UP TOWARD THE CEILING WITH YOUR FEET


STRETCH YOUR ARMS OUT TO THE SIDE AT SHOULDER HEIGHT.

GENTLY ROLL YOUR FISTS UP AND ALLOW YOUR PELVIS TO COME OFFTHE FLOOR AND YOUR BACK TO ARCH.

—THEN ROLL YOUR FISTS DOWN AND ALLOW YOUR HEAD TO COME UP.

- REPEAT THIS MOVEMENT A FEW TIMES AND SENSE HOW IT FEELS NOW.

— 2 4 . BRING YOUR FISTS BACK TO THE MIDDLE.

' 1

TURN YOUR RIGHT FIST UP AND YOUR LEFT FIST DOWN AND THENREVERSE THE MOVEMENT, LEFT FIST UP AND RIGHT FIST DOWN.

~

ALLOW YOUR HEAD TO MOVE AS IT WANTS TO.

2 5 . CONTINUE TO ROLL YOUR FISTS IN OPPOSITE DIRECTIONS AND TURNYOUR HEAD TOWARD THE FIST THAT IS ROLLING DOWN.

— Notice how this feels when compared to turning the head toward the fistthat is rolling up.

1

2 6 . LEj EVERYTHING GO , ROLL OVER TO ONE SIDE AND COME UP TO

9

S I T T I N G .

2 7 . TA K E A D E E P B R E AT H .

GENTLY COME UP TO STANDING ON YOUR FEET AND SLOWLY START TOW A L K A R O U N D .

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