Bali Back Exercise

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free information for the health of your back	(Bali Back Exercise) FLOOR EXERCISE (Back Against the Wall) STANDING EXERCISE HELP YOURSELF TO HEALTH® disclaimer HYH HOME copyright © 2002 Lif Strand

Bali Back Exercise
History	In the late 1980's my husband was invited to Bali to participate in a 3 week long seminar on alternative/complementary health. The setting was a martial arts monastery, and the instructors' goal was to combine eastern and western techniques of healing arts via Pentjak Silat and Feldenkrais methodology. Paul learned a new way of looking at fitness, exercise and massage. The basis for what he learned was that we each have total control over our own health - we can hand that control to others or we can keep it for ourselves.
The basics	This back exercise is based on "micro movement", that is, small motions which when repeated add up to a big result. It is a very relaxing, gentle and quiet exercise - no sweating or heavy breathing involved! We have had a chiropractor's evaluation of the exercise and his conclusion was that it would not be harmful for people with spines/backs that were healthy except for alignment issues. In other words, if you've got a herniated disk or torn muscles, this exercise is probably not for you! To be sure, print out this page and bring it to your health practitioner for evaluation.
	Setup Allow a minimum of 20 minutes for this exercise although more is better. This is a floor exercise and you will need a clear area approximately 6' wide, preferably carpeted. Wear loose, comfortable clothing that will not bind. You should not wear anything that will cause a lump in your back such as buttons, snaps, thick seams, etc. I have found that a cheap wind-up alarm clock makes a great metronome for timing yourself.
	Base position: Lay on your back with your arms at your sides, hands relaxed. Bring your heels up towards your buttocks, knees comfortably bent. Feet flat on the floor. Relax the small of your back for a count of 30 (approx. 30 seconds or 30 heartbeats).
	Phase ONE SLOWLY move your knees to one side just a few inches, which is as far as they will move without your hips/pelvis leaving the floor. SLOWLY move your knees back to the original position and continue on slowly to the other side. This is one repetition. Do 30 repetitions - that is, 30 left+rights. It should take from 5 to 10 seconds for one repetition. Be very aware of not letting your hips move.
	NEXT Repeat the above movements but allow your head to move from side to side following the movement of your knees. Make sure you are moving slowly! Make sure your hips aren't moving! Do 30 repetitions.
	NEXT Repeat the above movements but allow your head to move from side to side in the opposite direction as your knees are moving. Make sure you are moving slowly! Make sure your hips aren't moving! Do 30 repetitions.
	Phase TWO Stretch your arms straight out to the sides Lower your right knee all the way to the floor on the right. As your right knee moves to the floor, follow with your left knee till the left knee rests on top of the right Note: Do not force any movements! Note: Your pelvis/hips will definitely move off the floor with this movement! As your knees reach the floor, follow with your left arm, which pulls your shoulders off the floor. Your left palm will be touching your right. Note: You may hear your spine popping with this movement! Great! REVERSE the movements Bring your left knee up and over to the floor on the left. As your left knee moves, follow with your right knee to the floor on the left Follow the movement of your knees with your left arm, bringing it to the floor on the left Follow the movement of your left arm with your right, till your palms touch. This is a one full movement Repeat these movements 10 times
	Phase THREE Reverse the steps of Phase ONE Move your knees and head in opposite directions - 30 repetitions NEXT Move your knees and head in the same direction - 30 repetitions NEXT> Move your knees only - 30 repetitions Lay on the floor for a count of 30
Last step & Points to keep in mind	When you are ready to get up, roll onto your side and push yourself up with your arms. Don't wreck what you've accomplished by simply sitting up from the laying position! Remember: Relax! Move slowly - allow more than enough time to do this exercise properly. Don't even start if you are rushed. In Phases One and Three DO NOT allow your hips to leave the floor! This exercise can do amazing things for backs, however in the beginning it will probably take several days of exercising before you feel a positive response. You can't do this exersize too often - if you want to do it morning, noon and night for real back problems, go ahead. Once you've nudged your back into better health, you will likely only occasionally have to do the exercise.
Back against the Wall Exercise number 2	Stand leaning with your back flat against a wall or door, feet spread shoulder width, heels no more than 18" from the wall. Allow the weight of your body to be held by your thighs. Relax all your muscles. Find the lowest spot on your spine (coxxyx) and press it against the wall, holding for a count of 5, then releasing and relaxing. Find a spot on your spine 1" higher up, press it against the wall, holding for a count of 5, then releasing and relaxing. Continue on up your spine in one inch increments. Don't allow your shoulders or other parts of your spine pull away from the wall. The last spot you should press against the wall will be 1" below the back of your skull. Hold and release. When you've reached the top, reverse your direction, however this time don't release - just roll your way down your spine holding all spots until you reach the bottom. Hold for a count of 5 and release. As you progress with this exercise, stand with your heels closer to the wall - the closer they are the harder the exercise and the better for your muscles! This is a good exercise to do after you've done the Bali Back exercise.
As wonderful as thsee exercises are, remember that it is not a substitute for taking care of your back in the first place. Lift loads with legs, not your back. Don't slouch! Walk a lot, drink plenty of water and sleep on a good mattress. Help Yourself to Health!
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