effort exercises

FINGER + THUMB
FOCUS OF EFFORT: The thumb and forefinger
STRUCTURES TO RELAX: The rest of the fingers
INSTRUCTIONS: press the thumb and forefinger together while keeping flexibility
and low effort in the remaining fingers. Slowly increase pressure in the thumb and
forefinger while keeping the remaining fingers, wrist, and forearm relaxed.
EFFORT NUMBER: What’s the highest from 1-10 you can go in effort while keeping
the rest of your fingers relaxed and mobile?

STEALTHY SWALLOW
FOCUS OF EFFORT: The swallow (tongue and throat)
STRUCTURES TO RELAX: The lips and face
INSTRUCTIONS: Because effort of a swallow spreads to the lips and face when you
increase the effort (as though you’re swallowing a ping pong ball) try and relax the
lips and don’t let them press together, and keep a flat affect on the face.
EFFORT NUMBER: What’s the highest from 1-10 you can go in an effortful swallow
while keeping the lips and face relaxed and easy?

SIT DOWN + STAND UP

FOCUS OF EFFORT: The muscles legs, and glutes
STRUCTURE TO RELAX: The breath
INSTRUCTIONS: As you stand and sit it’s common to unconsciously hold your
breath. Practice overcoming the urge to breath hold and make sure to keep the
airflow going as you stand and sit. You can do a few repetitions to get used to the
awareness before continuing to monitor throughout the day.
EFFORT NUMBER: What’s the fastest speed and lowest seat you can stand and sit
from without holding the breath? (Ex: Getting up quickly off the ground)

EFFORT © Undead Voice | Nicole Gress undeadvoice.com