FlexiBack™ Exercise 2

This simple exercise, which is one of seven exercises from the FlexiBack Office Fitness Program™ , will allow you to personally experience the healing and regenerative energy that breath, extension and subtle movement offers all of us.

You will note I use a ball for this example; if you have no ball and a chair or stool is all you have at your disposal, they will suffice. Remember to sit with your bottom on the very edge of the seat and your feet pointing relatively straight ahead.

You may also note that I am using a latex rubber exercise strap. This is the one exercise (of the seven FlexiBack™ exercises) that doesn’t require a flexible strap and can be done using a sock, a tie, a piece of rope, or even a branch to support the arms.

So long as the hands are about a foot apart (300mm) and you remember... you’re using the sock or tie etc. to support the arms and keep the arms steady, not the arms pulling on and stretching the strap.

Wishing all the best that vitality and health can offer,

Brett J. Hayes
Holistic Health Instructor

FlexiBack Exercise 2

Following on from Exercise 1 (strap still folded in half length-wise and held about 300mm / 12" apart), take a few breath’s in and out and roll your shoulders around a bit to prepare your body for the next movement.

Remember... keep your arms as relaxed as possible and use the strap to support the arms. The idea isn’t to use your muscles to stretch the strap - it is to use the strap to stretch the muscles.

When you’re ready…

Photo 1. Lift your arms up and hold the strap behind your head around ear height.
Photo 2. As you breathe in, breathe into your belly and gently lift your arms up about 50mm - 2" inches.
Photo 3. As you breathe out from the belly, again gently lift your arms up about 50mm - 2" inches.

Photo 4. As you breathe in, breathe into your belly and gently lift your arms up about 50mm - 2" inches.
Photo 5. As you breathe out, squeeze your tummy in and gently lift your arms up about 50mm - 2" inches.
Photo 6. As you breathe in, breathe into your belly and gently lift your arms up about 50mm - 2" inches.

Photo 7. Breathe in...lift... Breathe out...lift... until you feel that’s as much as your arms can do.
Photo 8. At this point, take another deep breath in through the nose and this time, fill up your upper chest whilst at the same time (focus primarily on your shoulders), gently lift your shoulders up an extra inch.
Hold this position as you powerfully squeeze your tummy in towards your spine on your breath out.
Breathe in, and again, lift from your shoulders to get another inch or two extension in your torso.
Hold this position and repeat the breathing process (breathe in and lift... breathe out... squeeze your tummy in towards your spine).
When ready or when fatigue sets in, as you breathe out, relax your shoulders and allow your arms to gently come down. Roll your shoulders around a bit… breathe… relax… well done!!!

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Delivered to you as a simple-to-read A5 BOOKLET, the FlexiBack™ manual will fit in the draw of your desk for easy access. Open it up and use your computer screen as a support; no longer will you feel fitness and pain-free living is beyond your reach while you're at the office or behind a desk.

FlexiBack™ Exercise 2

FlexiBack Exercise 2

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