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Stretching! 

Hi Folks, I'm back. Sorry for such a long sabbatical.

I wanted to write about stretching. Although it is difficult to write about it (much easier to show or assist), I thought I'd give it a whirl because stretching is something that helps heal the body, ease the mind, and allow our bodies to reach its own center. Why not write about it?
 


First thing's first; find your limit. Before you think about what you want to achieve from stretching, before you try to increase an angle between two joints; it is important that you understand what your starting point is. You can do this for all joints, but let's start with an easy one. I recommend starting on the floor for the sake of stability. Sit on the floor (or carpet, or mat) with your feet stretched out in front of you, hip width apart, try to allow the toes to be relaxed, and pointed toward the ceiling (sky, if you are outside). About this; make sure your legs are truly hip width. Most people I know misunderstand the true width of their own hips and go a lot wider than they really are. Once in this position, this will be your starting point. Sit there and check in with your spine - are you slouching? Your posture while sitting in this position can tell you enough about where you are as far as tightness in your lower back as well as gluts, hamstrings, and calves (it's all related).


While in this position, the backs of your heels, and your "sit" bones (also known as "sitz" or "sits" bones) will be in contact with the floor (calves and thighs too of course, but the back of the heels and the sit bones will be the boney references making contact). Hmmm, what are sit bones? They are literally the bones that you sit on when you sit down (the fancy term is "ischial tuberosity"). The first angle you want to achieve would be 90 degrees (thigh straight out, torso straight up). This would be: feet (hip width apart) stretched out in front of you, sit bones on the floor, spine in a neutral position. If you have a scoliosis, you might notice an increased stretched feeling on one side of your torso, or in your back, or in your legs, more than in other places (such as the backs of your thighs). Remember to breathe deeply, but naturally, while in your stretches. I can tell you with 100% certainty that this not only helps you increase your angle, but it is darn relaxing.



Important: stretching should not hurt. You will feel a stretch, possibly very mild discomfort, but if it hurts, you need to decrease the angle you are trying to achieve. You really need to get used to taking your time to stretch. It’s amazing to me that people can sit on the couch in a few positions during a one hour show, but they want to end their stretch in 10 seconds (or less). Hang out in your stretch, you have time (tell yourself that you have time and make the time; it's really relaxing and it will be your best addiction in time).



Once you have achieved your 90 degrees, comfortably, start to elongate the spine by reaching out in front of you toward your toes. This will stretch not only the back, but also the gluts, hams, and calves (anyone interested in the scientific names, origins, and insertions, write to me and let me know, I'll be happy to share knowledge). Remember to keep your toes relaxed, remember to keep your shoulders relaxed. Breathe. When you feel your knee start to elevate (they will bend naturally as soon as you hit a point of tightness), hang out and let your legs stretch. This is all you need to do. Eventually, you will reach toward your toes, and your knees will not bend as much. It's amazing how it happens, and all you have to do is give yourself time to stretch. REMEMBER, remember, remember - come out of your stretches slowly!! Always come out of your stretch slowly.



Again, this is a starting point. I will add more posts to include more stretches. If anyone is interested in a particular stretch, or a recommended stretch for specific joints, please let me know. I'm happy to share. I’ve stretched myself for 30 years, I work with a trainer who stretches me, and every master dance class stretches me out; I know the dos and don’ts of stretching, I’ve studied what works and what does not work. As the facilitator and as the individual receiving, I have experience with static stretching (which is what I describe here), active assisted range of motion stretching, and PNF (proprioceptive neuromuscular facilitation) stretching techniques.



Please keep in mind that there are certain stretches for individuals with hip, shoulder, or knee replacements that should be done with a physical therapist first, and the protocol for those stretches need to be honored once you are able to perform those stretches on your own at home. Stretching is a part of your rehabilitation protocol too, so as big of a pain in the tush it appears to be, you really need to keep up your entire rehabilitation protocol to include the stretches that they included.

 

Any questions?

 

Everyone, have an amazing week! I’ll be back soon!
 

 



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