Pelvic Balance - upright posture:

Light swayback position - starting position of the pelvicbalance. Then tighten buttocks and abdominal muscles, shoulder blades down and back together, it continues to breathe quietly, no compressed breathing!

Target: upright posture, active straightening of the spine, properbreathing techniques, body awareness

Basic exercise while sitting:

Put your feet shoulder wide apart and keep your back straight. Feet pressed down , tighten stomach and buttocks - basic tension. Now actively suppress shoulders down, head moves upward (stretching of the spine).Then pull up shoulders, tension and pressing down again, then revolve shoulders forward and backward. Caution: Watch for a relaxed head position (head back with a slight glance up).

Target: mobilize and strengthen the shoulder and neck muscles.

Basic exercises while sitting (such as exercise 2):

Now press the shoulders back down (shoulder blades together), holdbriefly, then push up and forward (shoulders toward your nose). Always make sure that the head moves up and the abdominal and glutealmuscles are tense.

Target: stretching and strengthening of the chest and shoulder muscles.

Basic exercises while sitting:

The thumbs in the armpits, arms bent, forward or backward circles. Run large circular movements in the shoulder girdle.

Target: mobilizing and strengthen of the shoulder and neck muscles.

Basic exercises while sitting:

The hands behind your head and slowly build up pressure against the hands - then slowly reduce the voltage again. The pressure should be only as strong as you feel the tension even more than pleasant.

Target: stabilization of the cervical spine, strengthening the neck muscles.

Basic exercises while sitting:

Arms out sideways. Variation: hold arms sideways and describe small circles forward and back - relax.

Target: mobilization of the shoulder girdle stabilization of the neck and shoulder muscles.

Basic exercises while sitting:

Arms bent palms face the ceiling, pull back your elbows (shoulder blades together) and press with your hands against an imaginary resistance (ceiling lift)

Target: strengthening the neck, shoulder and back muscles.

Expanded seating:

Upper body maintains as it is and straighten your legs. Stretch back your feet and stretch the head upwards.

Target: Expansion of the rear leg muscles, body tension.

Expansion: take up arms (see illustration) and slowly rotate the torso to the right and left.

Target: strengthening the core muscles, mobilization of the spine.

Supine position:

Arms are relaxed at your sides. Bend your right leg and place your left leg so that your right knee touches the ground. Voltage build up from this position by pulling your right shoulder toward the floor. Important: The right knee should remain on the ground. Moving onto the other side.

Target: Expansion of the trunk muscles, mobilization of the spine.

Relaxation exercise:

Supine position, the feet against the wall, that the legs and thighs form a right angle. With slight pressure build up their feet against the wall and feel how the tension propagates through the body. Then the tension slowly degrade.

Target: Body awareness, feeling the muscle tension and relaxation.

Basic exercise - prone position:

Place a firm pillow or a rolled blanket under the belly in order to avoid arched back. The forehead is on the floor, hands on the buttocks. Buttocks and abdominal muscles tense, push your heels backwards, slightly elevate the head. Extension exercise: Lift up your hands from the buttocks.

Target: body tension and extension. Strengthening the back muscles.

Lying on the Stomach:

The arms are U-shaped near the head. Basic tension build (as inExercise 11), simultaneously raise both arms together and push your shoulder blades toward your spine. Extension exercise: do swimming movements.

Target: Strengthening of the back muscles.