Do-in… for a strong back!


Do-in is an ancient technique related to shiatsu “the physiotherapy of contact.” The technique revitalizes and relieves physical and mental tensions with gentle movements. These exercises act on the spinal column, stimulating energy flow and increasing flexibility.

ARMS SWING

1. Stand with your feet shoulder width apart and slightly bend your knees. Let your arms hang to your sides and begin to swing your arms at the height of your hips.

Arms Swing

2. Continue swinging your arms, raising them slightly without passing the height of your hips.

arms swing

3. Let your arms swing higher, so that you feel the spiralling in the center of your back. This motion loosens your thoracic vertebrae and diaphragm. If you swing your arms even higher, to the height of your shoulders, you will loosen the upper part of the spinal column.

Arms Swing

THE WAVE

The Wave

1. Standing with your feet shoulder width apart and your knees slightly bent, place your hands on your thighs, right above your knees and straighten the back. Arch your lumbar spine and look toward the ceiling.

2. Bend your elbows and slowly lower your torso toward the ground, always with your knees bent. Look at the ceiling for as long as you can. Next, let your head fall and curve your back.

Bend your elbows and slowly lower your torso toward the ground, always with your knees bent

3. Contract your abdominal muscles and slowly curve your spine from your tailbone, leaving your head until last. Continue to lift your torso, straightening the spine. Arch the lower back again and repeat this exercise 10 times.

Contract your abdominal muscles and slowly curve your spine from your tailbone, leaving your head until last

RELAXING POSTURE

When you finish these spinal column exercises, it's recommended to lie on the ground and to relax, with your heels resting on a chair. This way you will relax the lower back and straighten the spine. Close your eyes, breath slowly and feel the energy flowing through your back. Stay in this position for 10 to 15 minutes. You can use this exercise for when you feel pain in this area.

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