I help people to improve the way they move. I teach you how to dissolve muscular pain that deeply relaxes the mind and body. Feel empowered as you learn pain management on an ongoing basis. Unlike other therapies where you have to go to someone to get fixed, you can learn to fix yourself. Here is one of my favourite tried and tested somatics exercise sequences for the lower back and neck.

Rolling knee drops, Walking One

The benefits: If you spend a long time sitting or standing, this is an incredible exercise to unlock tension in your lower back, pelvis and neck. Learn how to let go of hip and neck pain, enjoy a corrected and more balanced posture when walking with this easy, gentle sequence of movements.

The starting position: take the feet a little bit wider than pelvic width. Centre the head position, tuck your chin in, relax the arms by your sides, palms up.

1.Starting position

walking one, start position

walking one, start position

2.Knee rolls in, head rolls away

Walking One, movement

Walking One, movement

3.Roll back to centre

walking one, start position, centre

walking one, start position, centre

4.knee rolls simultaneously with the head

Walking One, movement

Walking One, movement

Movement: Gently roll the left knee towards the right ankle and roll the head to the left. Then slowly come back to centre and roll the head to the right, and roll the right knee towards the left ankle. Feel the movement in the pelvis as it wheels forward, notice the arch underneath the back. As you lift the knee up, imagine there`s a piece of string attached to your knee , pulling up and co-ordinate the head back to the centre.Control head and knee back to centre

walking one, start position, centre

walking one, start position, centre

Sensing: notice the supporting hip is imprinting into the mat to deepen the stretch on the other side. Notice the knee is moving in the direction of the opposite ankle, the hips wheel away and as you do this, the head rolls in the opposite direction. Keep this movement smooth and flowing lazily with the chest wide and shoulders in contact with the mat. Do this sequence sleepily with a constant rhythm; this movement will improve the co-ordination and fluidity of movement when you walk. Let the back of your body sense the floor throughout the movement.

Tips: Keeping the eyes closed sense the imprint of the supporting hip and shoulder into the mat. Feel the shifting of weight, you could imagine your hips full of water, as you bring your weight into the hip bring your awareness into that side, as you bring your hips to centre imagine an equal amount of water in each hip….If you have lower back or hip pain hold the stretch for 3 deep in and exhalations in the knee rolling inwards phase of the sequence, for a fantastic stretch and connection on the lower back and neck. Repeat this sequence x 6.

To get the maximum benefits out of this Walking One sequence practice daily.

For more movement sequences like this one, sign up to my monthly newsletter: www.soulsomatics.co.uk/contact/