Day 3 TFC - Aligned, Relaxed & Resilient

Today’s assignments are near and dear to the hearts of structural integrators as they are based on intention and alignment. It’s amazing how much can be accomplished simply by starting with an intention that is developed into an affirmation. And, while today’s alignment exercises may be considered by some as too easy, the repeated daily insults of misalignment are the root of so many painful knee, hip, spine, and shoulder problems. It’s worthwhile to take the time to improve daily alignment in all activities.

1. Evaluate the physical activities from yesterday: aerobics, wall sit, forward bend, and stretches. Based on how you feel today, give each one of them a “thumbs up,” “thumbs down,” or “not sure” grade for future reference.


2. Write 5 affirmations and say them aloud. Here’s a great post about affirmations.


3. Alignment practices:  These “exercises” can be incorporated into your daily routine to strengthen your core and reduce wear and tear on your joints and connective tissues. 
 

4. In good seated alignment, develop a full breath. With each breath, get your breath bigger.  Each inhale feel more of your ribs expand, in the back, sides, and front, all the way down to your kidneys, in your armpits, and up to your collar bones.  With each exhale, draw your belly button toward your spine and your waist in from the sides, engaging more of your abdominal muscles with each exhale.  Find your maximum comfortable breath for today.