The Five Tibetan Rites - Here's an adaptation of the 3rd Rite that can be done on a chair

Prevent a dowager's hump. Here's a back stretch that's good for reducing tension between the shoulder blades and correcting posture. Sit on a chair facing the backrest, with your arms behind you and your hands grabbing the chair base. Point your chin towards your chest. Pull your navel towards your spine, which you should maintain throughout the movement for core stability. While breathing in, lift your breastbone upwards, without puffing out your ribs, and smoothly arch your head and torso backwards. Keep your neck long and strong. Squeeze your shoulder blades together and focus on expanding the front of your chest. Then, while breathing out, reverse the movement smoothly back to your starting position, bringing the chin back towards your chest. Begin with three backbends per day and build up to 21.

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Copyright (c) 2005 Carolinda Witt - author T5T - The Five Tibetan Exercise Rites and The 10-Minute Rejuvenation Plan