This is how the human body was meant to deal with unwanted muscle tension. It is very similar to a yawn.

This fundamentally is from an understanding that joints and bones get pulled out of alignment by unnecessary muscle tension.

Practice of pandiculations can further enhance all our peak harmony work as well as counteract the effects of poor posture and sedentary lifestyle.

This idea of unconscious muscle tension undoubtedly can hold back athleticism and cause injury since it is corrupting the function.

Below are a few different pandiculations useful for different purposes. Some are helpful to lower muscle tension in the hamstrings for example to get you down to a more acceptable level while others are to help integrate the body.

Freeing Hamstrings

If you can't comfortably touch your toes with your knuckles then you need this (with no bend in the knees). Once you can then no need to do it.

Free them Hamstrings

Another way to free the hamstrings and calves at the same time.

Freeing Calves

This is helpful while you are in Level 1 or 2. Since you are attempting to build ankle stiffness and you're fascial tension is low, you will likely have higher levels of calf muscle tightness. Use this to free the tight calf muscles. This is not for adhesions.

Standing Side Sway

This one is not easy to get at first, but is helpful in relaxing the sides of your body and working on any unconscious twist you might have. In the video below there are two versions. The first is where almost all your weight is on the foot you are not leaning towards when pausing. The second is where your weight is evenly distributed on each foot.

Notice the bottoms of your feet and see if the distribution is equal as you sway. Notice if more weight is leaned forward on one foot as opposed to the other. Notice if one shoulder is farther forward or backward than the other. Attempt to equalize.

Gentle Spine Waves

Both of these would be good to do before bed as a way to wind down and lengthen the spine from the days work.

Gyroscopic walk

This walk and the walk below are counterparts. Once you get the hang of the arm movements by working on them standing in place, you take these on your daily walks. You switch walks every 6 strides (12 steps).

Old Scottish Geezer's walk

Neck and Shoulders

(Good to do before Upper Body Fascia Work)

Further Learning

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