The aim of these exercises is to open up the breathing space, enable fuller and deeper breathing, improve blood circulation and mobility in the chest area and synchronize breathing and body movements.
It gently invigorates the entire body.
Blockages in the chest area can be released.
The exercises also improve awareness and calm the mind.
The four breath openers
Preparation:
The feet are parallel to each other, shoulder-width apart.
The knees are loose and slightly bent.
Jaw and shoulders are relaxed.
Breathe in through your nose and out through your mouth.
Your eyes are relaxed and open.
Stay relaxed for as long as you are practicing.
The tongue is gently placed behind the incisors on the palate.
Implementation:
Perform the following four exercises 3 times each.
You can also watch the sequence of the exercises shown (and others) as a video on my health blog.
Step 1
Cross your hands about 1.5 cm below your navel (starting position) ➊.
As you inhale, bring your bent arms in front of your body with your palms facing upwards to about 10 cm above your head.
As you exhale, bring your arms back to the starting position in front of your body with your palms facing down.
Step 2
As you inhale from the starting position, bring your arms up in front of your body, palms facing upwards at first, fingers pointing towards each other. As you move upwards, place the backs of your hands together and point your fingers upwards. Then turn your hands in front of your forehead so that your palms are facing each other and then forwards and stretch your arms over your head.
As you exhale, separate your hands, turn your palms outwards ➋ and bring your arms back down in an arc. The arms are not fully extended. The palms first point downwards and then backwards.
Step 3
In the starting position, raise your slightly outstretched arms sideways in an arc up to shoulder height while inhaling, then bend your elbows. The palms of your hands should first face forward ➌ and then turn upwards.
The arms make a kind of semicircle above the head, with the fingers of both hands coming together and touching lightly.
As you exhale, bring your bent arms in front of your body with your palms facing your body back to the starting position with a downward movement.
Step 4
As you inhale, bring your bent arms in front of your body with your palms facing upwards to chest or shoulder height.
As you exhale, press your palms to the side against imaginary walls ➍ and then bring your hands back to the starting position.
At the end of the exercise sequence, you can close your eyes for a moment and feel inside yourself.
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