I have already discussed about the stretches and now today I am sharing the techniques of different body stretches.You need to read all these below instruction carefully then you can try at home.Don’t hurry just do it slowly you will be in gaining side.
NECK
laying on your back holding your upper head in your cupped hands;
Forward stretch – chin to chest
Right stretch—angle head to right while stretching muscle. You should feel the stretch on the LEFT side of your neck and even in the left mid-shoulder area.
Left stretch—angle head to left while stretching. You should feel the stretch on the RIGHT side of your neck and even in the right mid-shoulder area.
MIDBACK: Flat on back.
Pull your knees up to your chest, and continue arching back, drawing knees closer to your head. The full stretch will occur when you have your knees right next to your head, on the floor. This, of course, will take some time and effort for most people since most haven’t done this kind of stretch for decades. It can be quite helpful to have someone support your back in this stretch until your range of motion increases.
* A word of caution with this stretch. You will find that the older you are, the less you will be able to perform this stretch. You won’t be able to overcome 20, 30, 40 years of tightness in a day or two. If you are elderly, or in poor health now, you may want to check with your doctor regarding some of these stretches.
A variation of this stretch is to do the above stretch to whatever degree you are able, and ant the same time, pull your head forward, tucking your chin to your chest. This will often cause your mid back spine to move” and you will hear the “cracking.”
LOW BACK: Laying on floor.
Pull both knees to chest.
Pull right knee to chest, using only your arms and relaxing your leg and hip muscles, and keeping your left leg as straight as possible, and resting on the floor.
Pull left knee to chest, using only your arms and relaxing your leg and hip muscles, and keeping your right leg as straight as possible, and resting on the floor.
Lying on your back, rotate your hips to the left, with your right side up, and your right leg drawn toward your chest somewhat, but keeping your upper back as flat on floor as you can. You may have the right shoulder riding up off the floor to allow for your right knee to touch the floor. Relax as much as possible and hold for 30-60+ seconds.
Lying flat on your back, rotate your hips to the right, left side up, with left leg drawn toward your chest somewhat, but keeping your upper back as flat on floor as you can. You may have the left shoulder riding up off the floor to allow for your left knee to touch the floor. Relax as much as possible and hold for 30-60+ seconds.
BUTTOCKS: Laying on floor.
This particular stretch effects THE most overlooked set of muscles in the body. This is similar to the knee to chest stretch above, and can be done at the same time as the above stretches.
Pull your left knee to your chest, keeping your other leg straight as possibly. As you pull the knee toward your body as far as possible, angle it to the right across your midline.
Keep your left hand on your knee, maintaining the stretch, and place your right hand on your lower leg or ankle. As you angle your knee across your midline to the right, begin pulling on your lower leg toward your head. You will begin to feel the tightness right in the butt area, a DEEP tightness or pain. These are the muscles that quite often cause low back, hip and thigh pain due to spasms.
Pull your right knee to your chest, keeping your other leg straight as possibly. As you pull the knee toward your body, angle it to the left across your midline. Keep your right hand on your knee, maintaining the stretch, and place your left hand on your lower leg or ankle. As you angle your knee across your midline to the left, begin pulling on your lower leg toward your head. You will begin to feel the tightness in the left butt area. A DEEP tightness or pain. These are the muscles that quite often cause low back, hip and thigh pain due to spasms.
SHOULDER/UPPER BACK
Reach across your chest with your right arm and grab your left arm just above the elbow. Keep your left arm straight and pull your left arm across to your right as far as you can. At the same time, turn your head half way to the right and drop your chin to your chest. Let your neck relax and maintain the pull on your left arm. You should feel the tightness in your left shoulder blade area, the area between your spine and your shoulder blade, and your left neck area. These are muscles that can cause headache, neck pain, arm pain and upper back pain.
Reach across your chest with your left arm and grab your right arm just above the elbow. Keep your right arm straight and pull your right arm across to your left as far as you can. At the same time, turn your head half way to the left and drop your chin to your chest. Let your neck relax and maintain the pull on your right arm. You should feel the tightness in your right shoulder blade area, as well as the area between your spine and your shoulder blade, and your right neck area. These are muscles that can cause headache, neck pain, arm pain and upper back pain.
THIGH: Sitting on floor.
Bend your right leg so as to almost sit on your right foot. Keep your left leg straight or slightly bent at the knee. Supporting yourself with your hands behind you on the floor, slowly lower your upper body toward the floor. It probably won’t take long before you feel the discomfort right in the middle of your front thigh area. Few people will be able to lower themselves to the floor at first. Just go to the point where the tightness or discomfort begins, but don’t back off from this pain. You NEED to go INTO the pain a little in order to make any changes to the tight muscle. RELAX the muscle. you will find yourself tightening the muscle as you feel the discomfort to prevent the stretch. This won’t work. Just go as far as you can without feeling the need to tighten the muscle, but FAR enough to feel the stretch. Having some support at your back as you do this can help. Hold the position and try to relax the muscle as much as possible. Remember, this isn’t a torture session. It IS meant to loosen and relax the muscles. If you are stretching this or any muscle too much, you won’t be able to relax it.
Bend your left leg so as to almost sit on your left foot. Keep your right leg straight or slightly bent at the knee. Supporting yourself with your arms behind you on the floor, slowly lower your upper body toward the floor in the same way as you did with the other leg.
CALF: Standing facing wall, counter or table top.
Plant your right foot flat on the floor, several feet from the wall or counter top you are facing. Step toward the wall or countertop with your left leg, but keep your right leg straight with your toes pointed directly forward. Support yourself with your arms against the wall as needed, and bend the left leg to allow forward motion. If you are doing the stretch the right way, you will feel the tightness or discomfort in your right upper calf area. Maintain this stretch and be sure you don’t bend your knee on the side being stretched or you will lose the stretch.
Plant your left foot flat on the floor, several feet from the wall or counter top you are facing. Step toward the wall or countertop with your right leg, but keep your left leg straight with your toes pointed directly forward.
Support yourself with your arms against the wall as needed, and bend the right leg to allow forward motion. If you are doing the stretch the right way, you will feel the tightness or discomfort in your left upper calf area.
Hope you will read it carefully and then only you will try.
No comments:
Post a Comment