Lesson Eight: The Sitting Position

          Blockages to the flow of energy between the trunk and the head, such as headaches, are released by the techniques used in this part of the bodywork routine. In addition, tense necks and shoulders are relaxed by pressing and stretching techniques. Some of the techniques are good for treating ‘frozen shoulders’ and others manipulate the spine. Refer to Chapter Two for the basic pressing and manipulation techniques. The Sen energy channels shown here represent the upper sections of the Chinese Bladder and Gallbladder meridians respectively. These Sen should be pressed when treating the neck and shoulders in a sitting position.

Sen channels on the neck and shoulders

ABOVE: The Sen channels on the neck and shoulders are: k - Chinese Bladder meridian and l -                  the Chinese Gallbladder merdian.

l k - Starts just below the base of the skull one finger-width to the side of the midline and passes down either side of the spine between the scapulae.

l l - Starts on either side of the spine in the large depressions immediately below the base of the skull and continues down the top of the  shoulders between cervical vertebra 7 and the back corner of the shoulder joint.

l l - Starts on the outer little finger, passes up the back of the armpit to below the outer end of the shoulder, zigzags over the scapula spine and runs up the side of the neck.

1.  PRESSING THE SHOULDERS

Touch Method One: Palmar Pressing With your palms placed over the top of your partner’s shoulders on either side of her neck, press progressively down her shoulders using the heels of your hands. Pressing should be slow and sustained for up to thirty seconds. Gradually increase the pressure by leaning into the presses.

Touch Method Two: Thumb Pressing Thumb press along the tops of your partner’s shoulders along the upper scapula and on the soft tissue on either side of the spine. As you press, feel for any areas of knotted tissue.

• Energy flow through the shoulder region is greatly improved which relaxes the neck. Headaches, as well as pre-menstrual tension and pain in the shoulder region, can be eased.

2.  ROLLING THE SHOULDERS WITH THE FOREARMS

             Place your forearms on top of your partner’s shoulders so that they are positioned directly against her neck and, using your body weight, roll your forearms outwards. Move progressively down to the outer margin of the shoulders.

• This technique reinforces all the benefits of the previous exercise.

• 1.  PRESSING THE SHOULDERS  

           Pressed: Trapezius, levator scapulae, erector spinae, rhomboideus                              major and minor        

• 2.  ROLLING THE SHOULDERS WITH THE FOREARMS    

            Pressed: Trapezius, levator scapulae, erector spinae

3.  THUMB PRESSING THE NECK

        Support your partner’s forehead lightly with one hand while using the other to thumb and finger press the muscles on either side of her spine. Use squeezing action. Work from the base of the neck up to the region just below the skull. Swap hands to treat the other side. Repeat at least four times.

• Improves energy flow in the neck channels and is good for treating cervical spondylitis, tense neck muscles, headaches and migraines.

4.  INTERLOCKED HAND/NECK PRESS
        Tilt your partner’s head forward, interlock the fingers of both hands and thumb press with a pincer-like action up and down her neck on both sides of the spine. Gradually increase the space between the thumbs to progressively embrace those muscles that are further away from the mid-line.

• Sustained deep pressure relaxes tense muscles, easing pain and stiffness; treat headaches.

5.  STRETCHING THE NECK & SHOULDERS
        Clasp your hands and place your upper forearm on top of your partner’s outer shoulder, then carefully position your other forearm against the side of her head just above the ear. Simultaneously press gently outwards using only very light pressure on the head and more pressure on the shoulder. Repeat on the other side.

• Stretches the sternocleidomastoid muscles to relieve tension in the sides of the neck.

Take great care not to overstretch the neck. Do not use this technique on the elderly or those with osteoporosis.

6.  BACKWARD ARM LEVER

        Take your partner’s left arm, flex it at the elbow and raise it in a backwards direction, placing her hand on her left shoulder. Use your right hand to hold it in position while your left hand pulls her elbow backwards. When you feel some resistance to movement, hold that position for a few seconds and then release. Repeat on the other side.

• Opens the joint between the scapula and clavicle. Good for easing frozen shoulder.

• 3.  THUMB PRESSING THE NECK  

            Pressed: Trapezius, splenius capitis      

• 4.  INTERLOCKED HAND/NECK PRESS 

            Pressed: Erector spinae, levator scapulae, splenius capitis             

• 5.  STRETCHING THE NECK & SHOULDERS   

           Stretched: Sternocleidomastoid   

• 6.  BACKWARD ARM LEVER  

           Stretched: Pectoralis major, triceps, latissimus dorsi, teres major &                                 minor, subscapularis     

7.  ELBOW PIVOT LEVER

        Raise your partner’s left arm and interlock the fingers of your right hand with her left. Place the flat of your elbow very carefully on the trapezius muscle on top of her shoulder. Lean in with your body weight. Use this as a pivot as you lift her elbow backwards with your other hand. Hold for ten seconds. Repeat on other arm.

• Aids shoulder mobility and eases neck pain.

Do not use this pressure on frail or bony subjects.

8.  TWO-HANDED HACKING ON THE SHOULDERS

        Place both your hands lightly together with your fingers spread apart and touching at their tips. Hack across the muscled areas of your partner’s shoulders and between her shoulder blades.

• Hacking has a soothing effect, leaving the shoulders and upper back feeling very relaxed.

9.  THUMBING THE SHOULDERS WITH ARM LOCK
        Place your partner’s left arm behind her back and hold her hand in position with your right knee. Thumb press up and down the muscled area along the inner border of the shoulder blade. Use your left hand to draw her shoulder back with each thumb press. Repeat on the other arm.

• Eases neck and shoulder stiffness and pain.

10.  SEATED LATERAL ARM LEVER

        Kneel with your left knee resting lightly across your partner’s thigh. Place her left palm against the side of her head and grasp her elbow. Let her other arm rest across your thigh and grasp her right shoulder so that it is well supported. Now push her left elbow to create strong lateral flexion of the neck and trunk towards the right side. Hold for a few seconds and then repeat this technique on the other side.

• Improves lateral flexibility of the spinae and eases neck pain and tension. Effectively stretches the muscles down the side of the trunk.

• 7.  ELBOW PIVOT LEVER     

           Stretched: Pectoralis major, latissimus dorsi, subscapularis, teres                                  major & minor, deltoid, triceps, infra- & supraspinatus 

           Pressed: Trapezius     

• 8.  TWO-HANDED HACKING ON THE SHOULDERS  

            Pressed: Trapezius     

• 9.  THUMBING THE SHOULDERS WITH ARM LOCK  

            Stretched: Infra- & supraspinatus

• 10.  SEATED LATERAL ARM LEVER        

             Stretched: Sternocleidomastoid, trapezius, levator scapulae, teres                                  major & minor, erector spinae, subscapularis, quadratus                              lumborum, latissimus dorsi        

11.  SITTING SPINAL TWIST

           Using her left arm for support, your partner sits with her left leg across her right. Use your left foot to lightly hold her left foot in place. Simultaneously pull her right arm and push her left knee to generate a good spinal twist. Repeat on the other side.

• Imposes a strong twist on the back, improving spinal mobility and easing lower back pain.

12.  PRESSING HEAD TO KNEES
             Push your partner’s upper body slowly forward until a point of strong resistance is felt. Flexible subjects will be able to touch their knees with their head. Now palm press and pummel on either side of her spine. You can repeat this technique with your partner in the cross-legged position.

• Improves forward flexibility of spine, invigorates internal organs.

13.  BUTTERFLY SHOULDER STRETCH
          Ask your partner to clasp her hands behind her neck. Place your forearms against the front of hers and then draw them slightly upwards and backwards to create a strong shoulder stretch. Hold for several seconds as far as is comfortable without causing pain.

• Releases tension in the shoulder muscles and applies a small amount of traction to the upper spine. The clavicular joints 

14.  BUTTERFLY MANIPULATION

Touch Method One: With your partner’s hands clasped behind her head, tuck your hands under her upper arms and grasp over her hands. Press to guide her into a forward bend in the mid-line. Hold the position for a few seconds. Repeat several times.

Touch Method Two: Repeat as above but this time direct your partner’s head first towards one knee and then to the other to give a spinal twist.

• Improves spinal mobility and flexibility, and eases lower back and neck pain and tension.

         Do not force your partner beyond the point where resistance is felt. Some people are very stiff when bending in this direction and a small degree of flexion is adequate.

• 11.  SITTING SPINAL TWIST   

             Stretched: Biceps, latissimus dorsi, trapezius, rhomboideus,                                          piriformis, tensor fasciae latae       

• 12.  PRESSING HEAD TO KNEES 

             Stretched: Erector spinae    

             Pressed: Erector spinae      

• 13.  BUTTERFLY SHOULDER STRETCH  

             Stretched: Pectoralis major, Latissimus dorsi, teres major & minor,                                infra- & supraspinatus, triceps, deltoid, subscapularis

• 14.  BUTTERFLY MANIPULATION  

             Stretched: Erector spinae (neck & back), quadratus lumborum

15.  BUTTERFLY SPINAL TWIST MANIPULATION

              Retain the same hold on your partner as in the previous technique, but this time place your left knee on her left thigh to hold it in place. Then turn her upper body carefully and slowly to the right to give a powerful spinal twist. Take great care not to overstretch.

• Gives a twist to the spine and eases lower back pain lateral to the main spinal muscles.

          Do not force your partner beyond the point where resistance is felt. Some people are very stiff when twisting sideways and a small degree of flexion is adequate.

16.  FEET TO BACK STRETCH

            Sit behind your partner and grasp her wrists. Place your feet on her back on either side of her spine with your toes level with the lower tips of her shoulder blades. Pull on her arms and press with your feet to create a strong backward shoulder stretch. You can take tiny alternating steps down the back to the lumbar region.

• Opens the joints between the clavicle and scapula, and also the clavicle and sternum. Energy flow in the channels on either side of the spine is stimulated to ease stiffness and pain in the lower back.

17.  BUTTERFLY BACKWARD MANIPULATION
             Interlock your partner’s hands behind her neck, and slide your hands under her armpits, placing your fingers against her forearms. Put your knees against her back just below her shoulder blades and press them into her back against a gentle resistance from your arms. Repeat several times, moving your knees a little further each time.

• Eases upper back pain, improves flexibility; also relieves tension in the shoulders.

18.  CROSSED UPPER ARM BACK MANIPULATION
              Cross your partner’s arms in front and grasp her right elbow with your left hand and her left one with your right hand. Place your knees mid-back on either side of her spine. Pull her elbows until her arms are tight across her chest. Press your knees against her very firmly. A cracking sound may be heard. Repeat with your knees at different levels.

• Aligns the vertebrae and eases shoulder tension.

           Not to be done to the elderly or those with a history of osteoporosis.

• 15.  BUTTERFLY SPINAL TWIST MANIPULATION    

             Stretched: Erector spinae (neck & back), quadratus lumborum,                                    latissimus dorsi, pectoralis major  

• 16.  FEET TO BACK STRETCH     

           Stretched: Pectoralis major, seratus anterior, rectus abdominis,                                    biceps     

           Pressed: Erector spinae       

• 17.  BUTTERFLY BACKWARD MANIPULATION

             Stretched: Pectoralis major, infraspinatus, rectus abdominis    

             Pressed: Erector spinae       

• 18.  CROSSED UPPER ARM BACK MANIPULATION 

             Stretched: Triceps, trapezius, rhomboideus, some erector spinae  

             Pressed: Erector spinae