Swinging Head and Lowering Body

Swinging the Head and Lowering the Body to Relieve Stress

Traditional movement name, not a medical claim.

Standing version

Use a wide stable stance with hands supported on the thighs. Shift gently side to side with a small hip hinge; keep the head aligned with the spine.

Keep both feet flat and make only a small side bend from the hips. Return to centre before changing sides.

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.

Use only a small range if your back or hips are sensitive.

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.