The following sensory-motor explorations are suggested for Relaxation and Body-Awareness as well as for prevention and treatment of repetitive strain injury by restoring sensitivity and mobility to the hand, wrist, and fingers, thereby affecting the cervical spine

Getting ready:

  • Please move your chair away from your desk and turn it sideways.
  • Come to sit at the forward edge of your chair
  • Place both your feet flat on the floor, pelvis width apart.
  • Let your hands to rest comfortably on top your thighs about half way between your hips and your knees.. palms facing down
  • allow your elbows to hang loosely alongside your body

bring your attention to your right hand:

notice how much of your hand is in contact with your thigh –

and which parts are not touching the thigh

now please close your eyes,

and feel the contact of your right hand with your right thigh:

notice the sensation of contact of your fingertips with your thigh: you may find that there is one fingertip which you sense more clearly than the others, which one is it?

Slowly, gently, begin a movement of sliding your right hand over your right thigh, a little towards the knee, and a little towards the hip,

A little towards the knee, and a little towards the hip As you repeat this movement, a very light movement, notice how your right elbow tends to bend a little as your hand moves closer to the hip,

And to straighten a little, as your hand moves toward your knee..

As you keep sliding the right hand forward and back along your thigh,

Pay attention to the sensation of contact of the small finger…

The ring finger…

The middle finger…

The index finger…

The thumb…

As your hand moves closer, and away, do you notice a change in the spaces between the fingers? Are the fingers moving closer and apart, or do they tend to stick together?

Very good,

Please pause for a moment: pay attention to your breath, noticing the movement in your chest and in your belly as you breath,

Which part of your breath seems to be longer: breathing in, inhaling, or breathing out? Do you sense a gap between inhale and exhale? Or between the exhale and inhale?

Resume the sliding movement of the right hand, forward, towards the knee, and back toward the hip, and notice whether you breath in as the hand moves forward, or out? Do you breathe in, or out as the hand moves back?

Begin to breathe out as the hand moves away, and in as the hand comes back, gradually synchronizing the movement of the hand and the breath so that one movement back and forth of the hand lasts exactly one breath cycle…

A few times

Noticing the movement of the elbow in space as it bends and straightens…

Please pause for a moment and rest. Scan yourself to feel any difference between your right and left side: in the feet, the knees, the hips, the shoulders, the face…

notice how much of your hand is in contact with your thigh –

and the quality of the contact of your hand with your thigh….

Now, bring your awareness to your right elbow:

With the right hand on your thigh, gently push with your elbow backward in such a way that the right hand slides towards you…

And straighten the elbow so that the right hand slides away…

The same movement, with a different focus, may produce an entirely different sensation.

As you push the elbow back, bending it, and straightening it again, feel how your right shoulder blade moves closer to the spine, and away from the spine…

Bring your left hand behind your back, and with the back of the left hand touch the right shoulder blade, and feel the movement in the shoulder blade as the elbow moves back, and forward, bending and straightening.

Keep the left arm there as long as it feels easy, and when you need to, relax it for a moment, then bring it back…

As you continue doing this movement, bring your attention to your right palm, and as the elbow moves back, turn the palm to look up, and as the elbow straightens, the palm turns to face down again…

Notice as you do this, if you tend to detach the hand from your thigh as you turn it to face up, and down… if it does, see if you can allow your hand to remain in contact with your thigh, and maybe with your hip as it moves back and twists to face up, and maintain that contact as the hand moves forward and turns to face down again….

By the way: do you breath in as you move your elbow back? Or do you breath out? You can always try the opposite coordination of movement and breath, to find out which allows for easier, simpler, more enjoyable movement.

Notice what your head does when you move your elbow back, the palm turning up…

Slowly start turning the head and eyes to look at your right elbow as it moves back, and the palm turns up, and as the elbow straightens, the hand turns down and the arm elongates foreward to your knee, let the head and eyes turn gently to the left…

A few times, lightly, playfully, so that you can feel that you are breathing easily.

Stop and rest whenever you need to, if you feel confused or tired. Think of reducing the effort in your movement, allowing it to be more passive. Make smaller movements. it is necessary to listen to this movement sequence quite a few times in order to comprehend and follow the guidance properly.

Resume the movement of bending the elbow, turning the palm up at the same time, straightening the elbow and turning the palm down, and when you get into the rhythm of this movement, as you bend the right elbow back, let your head and eyes look left, and look with your eyes and head to the right, when the right elbow straightens and the right palm turns down..

An opposite movement of the shoulders and head….

Notice how your shoulders, your chest and perhaps even your pelvis are now involved in and supporting the movement of your hand…

A few more movements… then go back to moving the head and eyes to see the right elbow as it goes back, and head and eyes to the left as elbow straightens…

Does this feel freer now?

By the way, have your left hand and arm begun to participate in this little dance somehow? What are they doing?

Stop and rest.

Feel how you are sitting. The sensation in your back, the length of your spine…

Feel the differences between the right side and the left side of your body, not only in the shoulders, neck, arms and hands, but also in the breathing, In the distribution of weight on your two sit bones… in the knees and feet.

And get up, walk around feeling the differences between your two sides in walking