|
Please CLICK on the PIDDDS Exercises listed on the right side of this page to view:
Please CLICK on the PDF File below to view, download or print PIDDDS self help exercises
Important Exercise Note
Keep practicing the exercises minimum up to 6-8 weeks in order to achieve a healthy and pain free life. PIDDDS is a life style and true self-help method. The more you exercise the better is the result. Avoid the extreme movements of the body as much as possible. Think first before you act !!!
We recommend you attend a PIDDDS Session with a PIDDDS Qualified consultant, before starting to do any of the Self Help exercises.
Posture Reminders
- I know and I show
- Lift arms up like a forklift truck
- Shoulder blades together
- Elevate the pubic bone
- Flex/bend the knees
- Walk upright
- Push the floor away from the back (start walking like a child hiding something behind the back whilst asked "what are you doing" answering "nothing")
- Stand like a soldier at ease, on the place of rest.
How to keep body posture right
Stand straight with the knee's slightly bent, move the hipbone backwards, imagining a piece of rope connected to your pubic bone and pulling it upwards.
Squeeze your bum muscles together, like holding a coin between your buttocks and the shoulder blades low and together, like rowing a boat movement and hold when your arms are behind your back. Then move forwards like lifting a pallet of wood with a fork lift truck. Push the floor away when the foot is behind you. In this way, walking becomes a tribing force from the back to the front.
Now you are standing properly exactly fitted on your bones and relaxed. By adducting your shoulders, keeping them low and shoulder blades together, you open your chest and give your diaphragm the change to move freely up and down and breathe out. ( Like a soldier at ease, or in rest)
Letting go of your breath is letting go of your tension. You are able now to do the full breading out from your belly and squeeze out every garb dioxide from your lungs and enable the lungs to take on more oxygen. Make sure your toes are relaxed
Whilst working on the Computer
Whilst you are sitting working on the computer, take a break, make the swinging movement and feel immediately this relaxation. All the tension of your head, neck and shoulder will disappear immediately and you relax instantly. Do this every hour and you will avoid getting pains or stiffness in head, shoulder, neck, wrist and fingers. Frozen shoulder, stiff neck, carpal tunnel syndrome from clicking with the mouse, will be something of the past.
Once a day, let the relaxation flow to your shoulders, arms, hands and all over your body by the above exercises. Keep breathing five times out and only one time in. A total feeling of relaxation takes a grip on you and you feel better than having one hour sleep. Experience how in five minutes of your time, you can just feel completely new again and all parts of your body warm and well circulated. A good circulation means that your muscles can function 100 % and injuries, like frozen shoulders or painful wrist, neck, fingers and lower back pain become something from the past.
A good circulated brain is a good working brain. Exercises like this only take five minutes but gives you an additional hour of clear thinking and improve your memory.
|
