SFEC Public Workshop – Vol. 1 – 9. Improving chest mobility

Source

• SF Public Workshop

Synopsis

• In lying supine (belly facing ceiling) and later lying prone (belly facing floor), lifting the pelvis one hip at a time, shoulders on the floor, to find mobility in the intercostal muscles – the chest.

Lesson Outline

Video of this lesson in fast forward playback:

1. Lift left hip
2. Lift right hip
3. Lift left hip
4. Lift right hip
5. Tilt knees left and right
6. Tilt knees left and right (again)
7. Lift pelvis
8. Tilt knees left and right
9. Lift pelvis
10. Flexion supine
11. Lift pelvis, Lift pelvis and tilt knees left and right
12. Prone lift right knee, rolling over
13. Prone lift left knee, rolling over
14. Supine Lift pelvis (reference movement)
15. Lift pelvis, Lift pelvis and tilt knees left and right, roll onto one side, then the other
16. Roll more
17. Roll some more

• Everybody will get there, provided you go slowly.

Share Your Insights (ideas, principles, strategies, experiences, …)

• no stretching is good stretching

Related ATMs

• SF Evening Class Notes (1976) – 12. Rolling from back to stomach (July 22) is the same lesson.

Holding ankles from outside:

• SFEC Notes – 12. Rolling from back to stomach (July 22)

Rolling:

• Amherst 1 – Week 1 – 6/13/80 AM1 – Rolling back to side
• Amherst 1 – Week 2 – 06/16/80 AM1 – Rolling with entire self
• Amherst 1 – Week 2 – 06/16/80 AM2 – Rolling with entire self (continued)
• Amherst 1 – Week 2 – 06/16/80 PM2 – Swivel on Buttocks and Spinning Legs (continued)
• Amherst 1 – Week 2 – 06/20/80 AM1 – Eye Movements / Eye Movements and Rolling
• Amherst 1 – Week 3 – 06/26/80 – Stability experience
• Amherst 1 – Week 4 – 07/02/80 Crossing the knees (part 2)
• Amherst 2 – Week 2 – 06/16/81 PM1 Bring Right Foot to Left Hand (on other side) / Roll Over/Hands on Head
• Amherst 2 – Week 3 – 06/25/81 PM Rhiannon’s lesson – exploring eyebrows and bridge of nose / Exploring eye structure in relationship to the spine
• Amherst 2 – Week 4 – 07/02/81 AM Touching knee to elbow lying on side/ Rolling on Back from Fetal Pose
• Amherst 2 – Week 4 – 07/02/81 PM Rolling to Side While Lengthening the Other Side / Roll on Back from Fetal Pose (continued)
• Amherst 2 – Week 6 – 07/15/81 PM1 Back Like a Bridge/ Rolls; Shoulder Press / Pelvic Lift
• Amherst 2 – Week 9 – 08/04/81 PM2 Circle crossover in bridge
• Amherst 2 – Week 9 – 08/05/81 AM1 Prone, Stand on Knees; Circle Crossover (continued)
• ATMEC07 Flex Your Spine Again
• AY067 Lengthening the leg into pulling movements while rolling
• AY122 Rolling right and left
• AY130 Rolling with tapping the arms and legs
• AY134 Rolling in a bridge with the hands on the ankles
• AY223 Rolling from the back to side-sitting
• AY302 Releasing the hips by holding the feet
• AY313 Rolling at the rate of stretching and bending
• AY529 Knees crossed having the pelvis lie right and left
• AY542.2 Baby rolls (not in IFF edition)
• Krauss Fall 2011 ATM 1A
• MG77 #09 – Differentiating movements of leg to roll forward and backward
• MM05 The Ribs and Rolling
• New York Quest – DAY6 – PM1 – Rolling from the belly to sit, bringing in many themes from the five days
• SB1 Use of the Self in Turning & Rolling/The eyes organize the body: rolling from side to side
• SF1 – Week 1 – 16 June 1975: Side-lying, arm to ceiling
• SF2 – Week 09 – 09 August 1976: Rolling Like a Baby
• SF2 – Week 09 – 10 August 1976: Rolling Like a Baby, continued
• SF3 – Day 35 – 11 August 1977: Continuation of August 10 ATM. Variations of the soles facing position. Soft flexion movements. Hands stretche over head interlaced or palm down under lumbar spine.
• Toronto 1980 – DAY5-3 – Baby rolls
• Washington Quest – DAY1 – ATM #1 Lengthening to Roll (Right side)
• Washington Quest – DAY3 – ATM #7 Pregnant with Twins: head movements in three positions

Resources

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