6
Chapter
The basic exercises- Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint
- Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint
Exercise 5.9: Sensitive nose
- Sit in a comfortable position on a chair or on
the floor. - If you need to, use a back rest.
- Bring your elbows slightly forwards, your
thumbs on your mandible, your ring
fingertips gently in the deepening on the
sides of the nose below the nasal bone
(Figure 6.125). - Find the softest contact of your ring fingertips
with the sides of your nose to make the nasal
passages slightly narrower so that the flow of
your breath becomes subtle. - Hold for 5–10 breaths.
6. At the end of an inhalation remove the
fingertips from the nose, and rest your hands on
your thighs for a few breaths; feel the inhalation
and exhalation inside your nose.
Exercise 5.10: Moving the eyes
(Figure 6.126)- Sit so that you can hold your head upright.
- As you exhale turn your eyes as far as possible to
the right; release as you inhale. - As you exhale again, turn your eyes as far as
possible to the left; release as you inhale. - Perform points 2 and 3 3–5 times.
- As you exhale look down; release your eyes as
you inhale. - As you exhale look up; release as you inhale.
- Perform points 5 and 6 3–5 times.
- Move your eyes in all diagonal directions as
described for the other movements. - Finish moving your eyes 3–5 times in figure of
eight, in both directions. - Remain seated for a few breaths and relax your
eyes.
Figure 6.125ExhaleExhaleExhaleExhaleExhaleExhaleExhaleExhaleInhaleFigure 6.126 Eye movements.