🌟 A Friendly Check-In with Your Upper Body
Welcome to a gentle and mindful exploration of your upper body! No videos today—just simple exercises with pictures below. Set aside at least 15 minutes to focus, either alone or with a friend.
💛 How to do it:
1️⃣ Lightly tap each area with your fingertips, alternating soft and firm pressure to wake up your nervous system.
2️⃣ Take a few deep breaths into that space, noticing any shifts in awareness or relaxation.
3️⃣ Send kindness to every part—whether it feels soft or stiff, it deserves your attention.
Pause in stillness between each area, and feel free to take longer if you’d like. Enjoy this moment with your body! ✨😊
Welcome to a gentle and mindful exploration of your upper body! No videos today—just simple exercises with pictures below. Set aside at least 15 minutes to focus, either alone or with a friend.
💛 How to do it:
1️⃣ Lightly tap each area with your fingertips, alternating soft and firm pressure to wake up your nervous system.
2️⃣ Take a few deep breaths into that space, noticing any shifts in awareness or relaxation.
3️⃣ Send kindness to every part—whether it feels soft or stiff, it deserves your attention.
Pause in stillness between each area, and feel free to take longer if you’d like. Enjoy this moment with your body! ✨😊
🏺 1. Find Your Pelvis & Lower Back
✔ Locate the Iliac Crest: Slide your fingers from your waist down to the top edge of your pelvis.
✔ Imagine your pelvis as a supportive bowl, carrying your upper body with ease.
✔ Tap gently, then breathe into this space, allowing it to soften.
✔ Lower Back Awareness: Place your hands on your lower back, just above the pelvis.
✔ Visualize it as a stable yet flexible foundation.
✔ Tap lightly, then breathe deeply, inviting warmth and relaxation.
🏗 2. Expand & Free the Ribcage✔ Upper Back (Thoracic Region): Place hands between shoulder blades and along ribcage.
✔ Picture your spine as a bridge, allowing breath and movement.
✔ Tap along the spine and ribs, then take deep breaths, expanding this space.
✔ Side Expansion: Place hands on the sides of your ribs.
✔ Inhale deeply, feeling them widen like wings. Tap lightly, then continue breathing into this space.
✔ Back Expansion: Rest hands on your upper back ribs.
✔ Imagine each inhale filling the back of your ribcage. Tap gently, then breathe deeply.
✔ Front Expansion: Place hands on your sternum and ribs.
✔ Imagine your chest lifting and opening with each breath. Tap lightly, then inhale deeply.
🏔 3. Release the Neck & Head✔ Neck Awareness: Place hands at the base of your neck and feel its natural length.
✔ Tap gently along the sides, then breathe deeply, inviting ease.
✔ Head Awareness: Cradle the sides of your head, noticing its balance.
✔ Tap softly, then take deep breaths, releasing any tension.
🌬 4. Breath & Movement Connection✔ Try directing your breath into one side of your ribcage at a time.
✔ Notice how each inhale gently rotates your body forward, allowing natural movement.
💛 Take This Awareness with You
Carry this feeling throughout your day or bring it into your warm-up on horseback. Notice how your upper body moves with more space, balance, and ease.
Enjoy exploring! ✨😊
✔ Locate the Iliac Crest: Slide your fingers from your waist down to the top edge of your pelvis.
✔ Imagine your pelvis as a supportive bowl, carrying your upper body with ease.
✔ Tap gently, then breathe into this space, allowing it to soften.
✔ Lower Back Awareness: Place your hands on your lower back, just above the pelvis.
✔ Visualize it as a stable yet flexible foundation.
✔ Tap lightly, then breathe deeply, inviting warmth and relaxation.
🏗 2. Expand & Free the Ribcage✔ Upper Back (Thoracic Region): Place hands between shoulder blades and along ribcage.
✔ Picture your spine as a bridge, allowing breath and movement.
✔ Tap along the spine and ribs, then take deep breaths, expanding this space.
✔ Side Expansion: Place hands on the sides of your ribs.
✔ Inhale deeply, feeling them widen like wings. Tap lightly, then continue breathing into this space.
✔ Back Expansion: Rest hands on your upper back ribs.
✔ Imagine each inhale filling the back of your ribcage. Tap gently, then breathe deeply.
✔ Front Expansion: Place hands on your sternum and ribs.
✔ Imagine your chest lifting and opening with each breath. Tap lightly, then inhale deeply.
🏔 3. Release the Neck & Head✔ Neck Awareness: Place hands at the base of your neck and feel its natural length.
✔ Tap gently along the sides, then breathe deeply, inviting ease.
✔ Head Awareness: Cradle the sides of your head, noticing its balance.
✔ Tap softly, then take deep breaths, releasing any tension.
🌬 4. Breath & Movement Connection✔ Try directing your breath into one side of your ribcage at a time.
✔ Notice how each inhale gently rotates your body forward, allowing natural movement.
💛 Take This Awareness with You
Carry this feeling throughout your day or bring it into your warm-up on horseback. Notice how your upper body moves with more space, balance, and ease.
Enjoy exploring! ✨😊
