[JCCA] Basic7 Guideline

Basic7

If you have a history of disc problems, consult your physician before using the Stretch Poll on your back.

Monitoring

1.Lie down on your back on the floor with your legs straight.
2.Feel your contact with the floor checking the spaces beneath your neck, shoulders, lower back, and knees.

* The woman in the front is using the Half Stretch Poll and the male in back is using the Stretch Poll.

Getting on the Poll

1.Set your butt at the end of Stretch Poll with a zipper.
2.Your feet should be parallel and hip-width apart with your knees bended,
   lie down on the poll on your back.
3.Positon the Poll longitudinally along your spine.
4.Make sure your butt is at the end of the Stretch Poll so that your head can be placed within the poll.
5.Drop your body on the poll and let your body relax.

* Set your body on the seamless part of Stretch Poll.
* Arrange Half StretchPolls lengthways.
* If your head goes beyond the Poll, you can set three Half Stretch Polls to make sure your head rests on the poll.

Basic pose

1.Place both feet parallel at a hip-width distance apart.
2.Place your feet at the most relaxing position for your hip joint.
3.Place your arms alongside your body with your elbows relaxingly on the floor.
   Your palms are facing toward the ceiling.
4. With every breath let your body fall deeper into the poll.

* Keep your head on the Poll with your eyes always opened.
if it is necessary, use towels and chairs to release your spine on the Poll.

Prep1 Chest opening

1.Lay your arms by your sides with your palms facing up.
2.Keeping the back of your hands and elbows on the floor, slowly spread your arms to your chest height. Draw 1/4 circles on the floor with your arms.
Come back to the basic pose.

Prep2 Releasing hip joint

1.From the basic pose, let your legs and knees butterfly open to the side.
2.Find the most comfortable position for your feet with no strain in your knees or groin.
   with the soles of your feet slightly apart from one another.
3.Let your hip joint melt down in every breath.
come back to the basic pose

Prep3 Diagonal releasing

1.Extend your left leg.
2.Keeping the back of your hands and elbows on the floor, spread your right arm to chest height.
3.Let the left side of your buttocks and right shoulder melt down diagonally.
   There is a balance element to this pose, so get a sense of your center.
4.Your right arm comes back to beside your body. Then bends your knee to the basic pose.
   Make sure that you move your arms before moving your legs to maintain your balance.

Opposite side

Basic1 Floor polishing

1.Back to your basic position, again find the most relaxing position for your arms and legs.
2.Make small inward circles with your hands, keeping your hands, arms, and elbows on the floor
3.Imagine your polishing the floor gently.
4.Go in the opposite directions, doing outward circles.

* Your palms are facing either up or down..

Basic2 Scapular Protraction/Retraction

1.Bring both arms up to the ceiling, in a vertical line, with your palms facing one another.
2.Reach your arms toward the ceiling, separating your shoulder blades from each other.
3.Bring back your shoulder blades on the poll.
come back to the basic pose

Basic3 Arm Abduction

1.Expand both arms to your shoulder height keeping your hands and elbows on the floor.
2.Lower your arms to the side of your body maintaining the same track.
3.Repeat a couples of times letting your shoulders melt down to the poll.
come back to the basic pose

Basic4 Wiper movement (leg)

1.From the basic pose, extend your legs one at a time.
2.Let your feet relax and splay out with a hip-width distance.
3.Gently roll your ankles side to side keeping your heels on the floor, like a windshield wiper.
keep your legs extended

Basic5 Knee Releasing

1.Let your knees slightly butterfly open, gently pulling your heels to your butt.
   The main focus is releasing your knees rather than pulling your heels.
2.Maintain small movements.
3.Bend your knee one at a time to the basic pose.

Basic6 Rolling your body

1.From the basic pose, roll your body side to side with your neck relaxed.
2.Release your whole body.
come back to basic pose

Basic7 Basic pose

1.One again find the most relaxing position for your legs and arms.
2.Let everything deeply melt down with your breathing.
3.Release your whole body.

Final Come down to the floor

1.Slide your butt to either side of the floor.
2.Then slowly slide your head on the floor to your supine.
3.Take a moment on your back
4.Feel the differences in your back from the beginning.