Christmas is right around the corner. Open your heart and spread your wings. It is that time of year for snow, fun and good cheer.
Spread the love around by making some snow angels. 😇
The Basic Practice - snow angels
find snow and your 1980s ski suit
make snow angels:
have loads of fun, you know how to do it 😉
Explore the Movement - floor angels
This bolstering method comes from Katy Bowman.The benefits are to open the front chest and relax the ribs down. Sometimes the shoulder blades become stuck to the back ribs making it more difficult to move the arms.
find lots of blankets, old sleeping bags and/or pillows
stack them up
come down to the floor
knees are bent as you lower down
place shoulder blades and head ONLY onto the bolsters
aim for slightly on or above bra strap area
relax arms out to the sides
elbows are slightly bent
palms facing up
notice if ribs pop up with your inhale
allow ribs to naturally relax down
purpose of bolstering is to help shoulder blades get unstuck from the ribs
gently and slowly begin making floor angels
keep slightly bent elbows
palms up and thumbs pointing towards floor
elbow pits face upwards
TIP: press upper arms (above elbows) towards floor to ensure you are using your back muscles to do the movement
try about 5 to 10 or more floor angels
CAUTION: if you had breast or chest surgery, be very very gentle, listen to your body. Start with a small conservative range and gradually increase with each pass.
When exploring these floor angels standing up, it reminded me of when you are waving to your friends at a distance like, “yoohoo, I am over here”.
Coordinate movement with breath:
inhale as arms move up and exhale arms down
breathe in and out through the nose
Use yoga blocks (instead of pillows) as shown in the pictures below.
Our bodies are beautifully created to have separate parts work independently as well as together. Sometimes for various reasons, some parts glue together like in the case of shoulder blades to back ribs which results in reduced shoulder movement.
Discover with the above bolstering technique how one can gently open the chest and release shoulder blades from back ribs. Feel the amazing freedom, improved breathing and increased shoulder mobility (separate parts working together).
(the Light in me honors the Light in you)
Wising you and yours a wonderful Christmas Celebration 🎄 May many Happy Snow Angels come your way. peace, love, harmony
Thanks to Norm Ritter for taking the outdoor photos. Indoor photos were taken with a remote and tripod by me.
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Disclaimer: Be safe, know your limits and move wisely without causing harm to yourself. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
Katy Bowman Blog, Nutritious Movement, article “Keeping You All Abreast”
Margaret Martin, “Exercise for Better Bones”, Chapter 9 Beginner Level Strength Exercises, Angels in the Snow