Group 6: This
group includes the muscles of your neck. Stretch your neck so that
your chin almost touches your chest. At the same time, exert pressure
so that your chin does not quite reach the chest – this is
called counterposing your muscles, and if
done correctly, it will result in some trembling in your neck. This
is another position that should only be held for about five seconds.
However, it can safely be repeated with a short break in between, if
you find that your neck is one of your high-tension areas.
Group 7:
Shoulders, chest and upper back. To tense these, sit up straight and
push your shoulder blades back as though you are trying to touch
them. This group can be difficult to release abruptly, but practice
will make perfect in this regard. Note that it is not important
whether or not your shoulder blades actually do touch. Ten seconds.
Group 8: There are
at least three ways to tighten the muscles of the lower torso, and
you should use the one that feels most natural to you. Either tighten
the muscles of your chest, suck in your chest, or stick out your
chest as much as possible. Any of these alternatives creates tension
throughout the lower torso. Ten seconds.
Group 9: Upper
leg. Counterpose the large muscles on the
top of the leg against those underneath. Once again, if you've done
this correctly your leg may shake slightly. This position causes the
muscles at the top of your leg to feel firm Ten seconds.
Group 10: Lower
leg. Point your foot upward as much as possible toward your head. You
will feel your lower leg tense with only a minimum of pressure. Do
not be concerned if your toes stretch out; you will tense and release
your foot in the next exercise. Ten seconds.
Group 11: Foot:
Point your toes downward. Because the feet are relatively fragile
compared to the larger muscle groups of the torso and limbs, do not
hold this position for more than about three seconds, and do not
repeat it more than twice, at most, in a session. If held too long or
too strongly, this position can cause a cramp.
Groups 12-14:
Repeat the procedures from groups nine through eleven on your other
leg and foot exactly as you did them before.