Exercise 1
Lie comfortably on the OptiNeck Balance Wedge, positioning it under your thoracic spine.
Begin with a gentle pelvic tilt—around 4 to 5 repetitions—to find a neutral position.This helps avoid excessive arching in your lower back and allows your spine to settle correctly on the wedge.
From here, bring your arms into a ‘hug a tree’ position, with your elbows softly rounded in front of you.
Then slowly open your arms out to the side, keeping your elbows bent and relaxed.
As you move, observe your shoulders:notice if one side sinks more easily towards the ground than the other.
Coordinate the movement with your breath—inhale as your arms come up,exhale as you open and lower them down.
Repeat this movement 5 times in a slow and controlled way.
On the last repetition, remain in the open position and hold for about 60 seconds, allowing your body to relax and your chest to gently open.”
You should feel a stretch on the chest and shoulders.
Exercise 2
Remain lying comfortably on the Optineck Balance Wedge.
From this position, bring your arms into a gentle external rotation, allowing the shoulders to open and the palms to turn slightly upward.
Stay here for about 60 seconds, letting the front of the shoulders and the capsule gradually release.
Then begin slow ‘snow angel’ movements with your arms, sliding them up and down along the floor, within a comfortable range.
As you move, stay attentive to your body:notice if there is any area of stiffness or restriction.
Move only within a range that feels safe, you may feel tension or rigidity, but avoid pushing into pain.
Keep the movement smooth and controlled, allowing the breath to remain natural and relaxed.
Explore this motion for several repetitions, maintaining awareness of symmetry and ease between both sides.
Exercise 3
Before starting, come into standing and simply test the movement: raise your arms overhead and notice how it feels in your shoulders, chest, and spine.
Then lie back onto the Optineck Balance Wedge.
From here, prepare for the movement by grounding your feet and gently engaging through your legs.
As you inhale, begin to lift your hips into a bridge while simultaneously elevating your arms up and back, reaching overhead.Feel the opening through the front of the body and the length through the spine.
As you exhale, slowly lower your arms and begin to roll your spine back down onto the wedge, one vertebra at a time, with control and awareness.
Continue this coordinated movement:inhale to lift and open, exhale to soften and articulate back down.
Perform 5 slow and controlled repetitions.
Focus on fluidity, breath, and the sense of segmental movement through the spine, allowing each repetition to feel smooth and connected.