Looking Backwards

Looking Backwards to Prevent Sickness and Strain

Traditional movement name, not a medical claim.

Standing version

Keep the pelvis forward and turn gently through the upper chest. Let the head follow only within a comfortable range, then return and change sides.

Sit tall, keep both sitting bones down, and make a very small chest and head turn. The eyes can move before the neck.

Move slowly, keep the joints soft, and let your breathing stay natural.

Do not force the range, lock a joint, move quickly, or hold your breath.

Keep the turn small if you have neck problems or dizziness. Stop if symptoms begin.

Ask your doctor before starting if you have heart disease, uncontrolled blood pressure, dizziness or fainting, a fall in the last 6 months, surgery in the last 3 months, diagnosed osteoporosis, a hip or knee replacement, a painful joint, or pregnancy.
Pain is a stop sign. Stop with burning, pressure, or sharp pain; normal muscle tiredness is different from pain.
For seated work use a sturdy, armless, wheel-free chair with a firm seat against a wall. Keep both feet flat; use a stable book support if needed.
For every standing or balance movement keep a fixed support within one arm's reach.
Never hold your breath. Breathe with the movement and return to normal breathing when effort rises.
If you feel dizzy, sit down, wait one minute, and end the session for that day.
Drink water, practise at least one hour after a meal, and use non-slip shoes or a non-slip bare-foot surface.
Use a comfortable range. Forward bends come from the hips with a long, neutral spine; avoid sudden twisting.
This programme is not medical treatment and does not replace physiotherapy.

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Educational movement guide; not medical treatment or physiotherapy.