Mel Sessions - around 20 minutes
Let me guide you through some of my favourite series to unwind tension and strengthen stronger movement patterns. These sessions are around 20 minutes long and can serve as a great way to start or finish your day. You’ll even find a specially requested session to help you unwind before bed. Got an idea about something you’d like me to explore in the future? You can email me at : mel@movewell.co
GENERAL - UNWIND SERIES / READY FOR REST - UNWIND 1 (20 mins):
Gear: 1/2 dome (something for under head and to sit on)
Moves: Neck and jaw releases, pelvic release twist and a chest release twist.
My regulars have some favourite music so here are some of their recommendations for your unwind playlist.
- Max Richter - On the Nature of Daylight, Horizon Variations, Written on the Sky, Timepiece, Embers, Autumn Music 1 and 2
- Jack Barter - October Sky
- Luke Howard - August, In Praise of Shadows
- Krishna Das - Door of Faith (Whole album)
GENERAL - UNWIND SERIES / READY FOR REST - UNWIND 2 (35 mins):
Gear: 1/2 dome (something to sit on), Pillow or blanket for bolstered neutral spine
Moves: Neck release, Hip Flexor 1, Chest Opening, Hip Stretches and a Twist.
This one starts with a 5 min neck release. Includes some pelvis and shoulder love but all slow, some breath focus and a sense of easing your way. I would encourage you to find the shapes that help you relax here. If sitting on the floor makes it challenging for you to release your neck then use a chair. You could opt to use a wall for the No.4 and Groin releases.
GENERAL - UNWIND SERIES / READY FOR REST - UNWIND 3 (21 mins):
Gear: 1/2 dome (something for under head and to sit on)
Moves: Cross leg forward bend (could swap for reclining No.4), Catsuit and a series of twists. Or try Unwind 1 or 2 above which each have different options you might prefer.
GENERAL - Start Your Day Off Right - Standing! Great For Many Folk
A great standing foundations series for all…includes - Calf Stretch 1 and 2, Top of Foot Stretch, Lunges , Balance and Pelvic List practice, even a deep leg release via a hip hinge and a standing groin stretch too. Did I mention you even get a number 4 on the chair?
STRONGER - SHOULDER RESET WITH LJ AND MEL, FLOOR (17 mins) If you are ok with Rhomboid Pushups then you will enjoy this series. It includes various stretches, including our favourite wrist/shoulder release! There may even be a cheeky plank or two.
GENERAL - STANDING PREP FOR WALK/BALANCE (20 mins) (This will be fine for many. You can modify by having a hand on a chair or wall for balance, and even by leaving out the block.)
STRONGER - COMPLETE MINI FLOOR PRACTICE (25 mins) (some Stronger options but many General folk would be fine too. There are optional Rhomboid pushups and a prep for squat that transitions to Kneeling Lunge using a chair at the end. You could stop at the point of the lunge)