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Gini Martinez

Movement Wisdom: Gathering Sand, Molding Sand Arches

 

 

 

 

 

 

 

 

 

 

Sit on a chair so your feet are resting comfortably on the floor.

Imagine you’re sitting at the beach, your feet resting on the warm dry (or cool wet) sand.

Keeping your toes relaxed and (relatively) straight, lift the center of your feet up toward the sky. Hold for a second and then gently release them down.

Lift your arches up, hold, and slowly release.

Lift. Hold. Release.

Imagine gathering sand, pulling it up toward your arch. The more you gather, it creates a sand support for your foot to rest upon as you release.

Imagine molding the sand into the shape of your arch and feeling the support under your feet.

Repeat several times.

What does the sand feel like?

Warm? Cool? Dry? Damp?

Does the support from your sand arches allow any muscles to relax, releasing excess tension?

What (if anything) is different about your sitting posture?

Stand up.

What (if anything) is different about your standing posture?

If you need to get rid of any excess sand, imagine sprinkling baby powder on your feet and the sand will brush right off. 😉

Notice something cool or have a question? Post a comment below and share your insights with me. I love hearing from you!

 

P.S. Does the gathering sand imagery resonate with you? Explore more movement and anatomical #ImagerySupport on my Pinterest boards.

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Movement Wisdom: Drawing Scapulae Circles in the Sand

 

9 girls beach

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lie on your back, knees bent, feet about hip distance apart.

Notice your shoulder alignment, the way they contact the floor.

Notice if your right shoulder feels similar to or different from your left.

Raise your arms overhead, then circle them out to the side and back down toward your hips.

Continue circling your arms up, around and down several times.

Can you feel your scapulae (shoulder blades) moving against the floor beneath them?

Circle your arms up, around and down.

Feel your scapulae moving with your arms.

Circle up, around, and down.

Can you feel the direction in which your scapulae move?

Raise your arms up- Feel your scapulae slide down toward your waist.

Circle your arms out to the side- Feel your scapulae slide in toward your spine.

Lower your arms toward your hips- Feel your scapulae slide up toward your head.

Circle your arms.

Feel your scapulae slide down, in, up.

Circle your arms.

Feel your scapulae slide down, in, up.

Scapulae slide down. circle in, then up.

Down, in, up.

Down, in, up.

Imagine lying on the beach.

See your scapulae drawing half circles in the sand- Down, in, up.

Smooth half circle scapulae drawings in the sand.

Down, in, up.

Down, in, up.

Lower your arms to your sides.

What (if anything) is different about your posture?

Do your shoulders feel more relaxed?

Your chest more open?

Do your arms feel closer to the floor?

 

Notice something cool or have a question? Post a comment below and share your insights with me. I love hearing from you!

 

P.S. Does the scapulae sand drawing imagery resonate with you? Explore more movement and anatomical #ImagerySupport on my Pinterest boards.
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