1. EQUILIBRIUM HOLISTICS Presentation by Sharon Young (MGHT) 1

2. Sit with your feet firmly on the floor. Cup left elbow in right arm and use your left knuckles to tap right side of body. Tap down side of neck and over shoulder and down upper back. Continue tapping down outside of arm to hand, tap up on the inside of the arm to armpit and over shoulder joint and then back down outside of arm again. Repeat 3 times, swap and do other arm. Use the same tapping stroke on your chest, keep wrists soft, work from middle of chest outwards. This is quite invigorating and amusing! Place feet slightly apart and pummel down inside of both legs at the same time, then back up the inside of the legs. Repeat 3 times, take a deep breath to finish. 2

3. 3 Essential Neck Care Weakness, tension and imbalances in the neck are helped and can even be corrected by exercise. The following gentle movements will help to loosen up and strengthen the neck. They only take a few minutes and are effective for stretching out the muscles and help to improve posture. A poor posture such as a curved back, slumped shoulders and a head that juts forward is commonplace. Stretching, exercise and massage help reverse the trend and prevent the posture becoming a long term hump that is set and irreversible in later years.

4. 4 Kneel on the floor. Take a deep breath in and slowly raise your shoulders up and back as far as is comfortable, on the out breath, slowly release, beginning the upward movement again on the next in breath. As the shoulder blades come down, imagine them meeting together in the middle of your back. Shoulder shrugs help to release tension in the large muscles of the upper back that pull on the neck. Centre your head and tuck in your chin. Hands behind head and push your head against them, hold for 3-5 seconds. Repeat 10-20 times. Then place one hand on the side of your head, chin in and push head against hand holding for 3-5 seconds. Repeat 10-20 times. Swap hands and repeat on other side. These movements help to strenghten the neck muscles.