Some really simple moves that I like to carry out are arm openers. There are a couple in particular that I like and I find that they are great for anyone who tends to hold tension in their shoulders, arms and hands.
To get the most of the movements, spend a little time finding the 'sweet spot' where gravity and your body's forces are in perfect harmony.
Finding the sweet spot:
Lie on your back with your knees bent and arms up in the air about shoulder width apart with your palms facing each other. Let your breathing relax and then imagine that your arms are being suspended from the ceiling so taking the weight out of them. Perhaps it is helpful to imagine that someone is holding your hands there and so you can let all the effort and weight of holding your arms and hands up drop down into your torso. If you find this difficult then experiment with moving your arms slightly forward or back or wider or narrower until you find the sweet spot where your arms feel weightless and as if you could hold them there for hours. This is a really lovely relaxing place to be so I encourage you to take your time with this bit and persevere if you don't find it straight away. It may need practice the first few times but once you get it you will be able to find it again really easily and it will feel so good just to be in this position without even adding in the movement.
Chest Openers
From the starting position, keep your hands weightless and gradually let your arms open to the side so that eventually they are on the floor in line with your shoulders. Gravity is your friend here and it will want to help you lower your arms. Allow it to, but maintain control over the speed (slowly and smoothly) so that your chest opens and your shoulders gradually take more of the weight of your arms. Imagine a line across your front from the inside of one elbow to the other which is opening and lengthening as you move. Take your time and enjoy the feeling of opening your heart centre and presenting your collar bones. Soften the back of your shoulders in order to strengthen them, but maintain openness and length through the front. Your breath is gentle and present. There is no need to over breathe.
Returning back to the starting position, your hands will remain quiet and just being there at the end of your arms. Feel that the inside of your arms, particularly at the top of your arms, come towards each other and as they do, and as your arms lift more vertical you will become aware again of the weightless feeling as your arms once again become suspended above you.
After a few of these you may wish to open your arms overhead. From the sweet spot, take your arms overhead towards the floor behind you. Gravity once again is your friend, although it can be a little too friendly with this movement so stay in control and determine the pace with which you move. Work to the range where you can maintain the place between giving enough to gravity yet remaining connected to the movement. Less is more to begin with. Return to the starting point feeling that the bones in your upper arms are leading the movement and cutting through the air in a confident line. It can be quite nice to stay for a fraction of a second at the end of the movement and see if gravity will help increase the range just a little bit more each time, being patient and not forcing it.
I find that it doesn't take many of these to feel space opening up across my front and along my arms. My arms feel lighter, yet stronger for doing these simple moves.
It is also nice to return to another couple of hip rolls side to side and another one or two bridges, just to feel the difference and to allow my spine to further open and lengthen as a result. Infact when opening my front is my main focus, I just rotate several times through these arm moves with bridges and hip rolls, enjoying the space it brings.
Til tomorrow then....
CT :-) x
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