Movement workshop - Torso and spine

Introduce small movements into your spine, core and torso, building strength and improving your flexibility in this gentle seated routine. This is video four in a series of eight. Remember to go at your own pace.

This guide is part of our Sense Arts, Sport & Wellbeing programme. This activity can be done at a time that suits you, either in your own space or in an educational setting.

Who is this for?

This is a workshop for people who are deafblind or have complex disabilities and can be enjoyed by anyone.

Why does this make a difference?

This is a sports activity that promotes fitness and wellbeing, and helps people use their senses to connect with their surroundings, exploring touch while supporting independent choice and self-expression.

How to take part

Watch the video below.

 

What happens in the video?

Step 1

Before you get started, make sure you have a clear space around you, a chair nearby, a glass of water. Remember to take breaks whenever you need.

Step 2

Begin by pressing down into your feet and sitting up as tall as you can, keeping your shoulders nice and relaxed.

Step 3

Slide one hand up the same thigh towards your knee. And at the same time, slide your other hand away from the knee, towards your thigh. Continue alternating. Let your knees sway with this movement.

Step 4

Lift your arms up, then slowly bring them down again, then side-to-side. Follow along with the video.

Step 5

Take a moment to notice how your body feels. Then relax your hands and press them down into your knees, while sitting up as tall as you can, really stretching out your chest and rolling your shoulders back.

Step 6

Now, begin carefully moving the spine by gently tilting the pelvis, rounding the back then arching it, by following the instructions in the video. Finish off by sliding both hands down your thighs towards your knees, or even past your knees, hinging forward at the knees.

Step 7

Finish by bringing your palms together in a prayer position or a ‘namaste’.

This activity was created by Sally from My Yoga Mind.