7/30/2019 Awakening the Dragon
2/3
10/19/2007
09:ttp://www.alfredsmassage.com/spinalmovement.html
Page ttp://www.alfredsmassage.com/spinalmovement.html
Rather than being one large bone, the spine is made up of 24
vertebrae plus
the sacrum and the coccyx (tail bone). This allows for a lot of
movement. The
spine's curves and intervertebral disks absorb impacts and
cushion the blow to
the brain of thousands of footsteps, running and jumping. The
vertebrae encase
and protect the spinal cord. Between each vertebra are openings
so that nerves
can pass through and connect the spinal cord to the various
parts of the body.
As we age or as the result of an accident, portions of the spine
become less
mobile, causing pain, decreased range of motion and impair nerve
function.
With some areas less mobile other areas make up the difference
by becoming
too mobile or hypermobile. This exercise, called Stirring the
Cauldron is
designed to strengthen and awaken the spine.
We start by taking a stance with the feet about one shin
distance apart.
Point your toes straight forward or a bit toed inward. Bend your
knees slightly
so that they are over your toes. Then begin to rotate the hips
as if you were
playing with a hula-hoop. Try to isolate the movement to just
the hip area
holding the rest of the body still. Move the hips in a circle 9
times in one
direction then 9 times in the other. Come back to center. Tuck
your tailbone
under so that your low back area is flat. Raise your left hip as
you lower the
right then raise the right and lower the left. Keep your tail
tucked and the lower
back flat as you swing the hips from side to side 9 times each
side for a total of
18.
Now that we have worked the waist area we move up to the
abdomen. This
is where we really begin to stir the caldron and things get
little trickier. Check
to see if you still have a proper stance with the feet a shin
length apart, toes
pointing straight and the knees bent. Hold the hips still as you
move your belly
in a big circle. Think about moving the belly button around.
First suck in the
belly button and push back so that the lower spine rounds a
little. Then move it
to the left. Then forward puffing the belly out. Now to the
right and back
again. Try to isolate just the abdomen so that the hips and the
chest are still.
Make sure to keep a good stance the entire time. Circle the
spine 9 times one
direction then 9 times to the other. Now that we have circled
the spine we
want to do the side-to-side movement. Shift the belly to the
left creating a
sideways C curve. Try to hold the chest and hips still so that
only the
abdominal region moves to the side. Then shift to the right so
that the spine
curves in the other direction. Move side to side 9 times each
side for a total of
18.
Next we move up to the chest. Check your stance. Holding the
hips abdomen
and the shoulders still begin circling the chest in one
direction. Circle 9 times
and then go the other direction 9 times. Again trying to isolate
the movement
to the chest and sternum. After circling then do the
side-to-side movement.
Always isolating the movement to just the chest and trying to
keep the head
and shoulders as still as possible.
What we have done here is to mobilize the spinal segments,
massaged the
internal organs and gained new control and awareness. Over time
you will
7/30/2019 Awakening the Dragon
3/3
10/19/2007
09:ttp://www.alfredsmassage.com/spinalmovement.html
Page ttp://www.alfredsmassage.com/spinalmovement.html
notice that you have less back pain or that your constant
digestive problems go
away, or maybe your breathing becomes easier. The benefits from
this simple
exercise are numerous. Go slowly and carefully. Stretch your
limits but don't
over do it. These are major centers for movement and energy in
the body. As
your awareness grows you can try isolating more than just these
three regions
and work toward isolating each vertebrae. This is the first step
in Awakening
the Dragon (spine).
See my classes page for more info on Chi Kung classes.
Back to Main Tips Page
Home Massage What to Expect On-Site Rates Self Care Tips
Credentials Cool Stuff Events Classes Map
Bodytrends Products Books, Tapes & CDs Martial Arts
Books
The Back Roll The Ultimate Bath The Superman Arm Flush Shoulder
Blade Knots
Low Back Pain & the QL Forward Head Posture Martial Arts as
a Heath Practice Triggerpoint Pain Abdominal Rolling
Detox. & Massage Carpal TunnelSyndrome Awakening the Dragon
Just Standing Around The Piriformis & Sciatica
State of Colorado Massage Code
All of the text as well as the logo's on this page are the sole
property of Alfred S. Westlake Jr. and may not be reproduced
without written
permission. Product images are the property of Bodytrends or
other product supplier and are used for the sole purpose of
displaying the products
Some of the graphic content has been downloaded from a variety
of public domain and freeware sites. Everything else on this page
is the propert
Alfred S. Westlake Jr.. 'Somatic Journeys' and 'Loveland
Orthopedic Massage' are registered trade names. If you have any
questions or concern
please contact:
[email protected]
