13 Tips for Stretching Sanity
13 Tips for Stretching Sanity is an excellent article by Mary Ann Foster, B.A., R.M.T., the founder of Somatic Patterning and EMS, author of the textbook Somatic Patterning, co-writer of the “Talk About Touch” column in the Massage and Bodywork Magazine, former kinesiology teacher at the Boulder College of Massage Therapy, and practicing massage therapist since 1981.
Sciatica Stretch
Here’s a simple and effective stretch for sciatica pain that you can do at home or in the office: Sciatica Stretch
For more exercises to alleviate back pain, visit http://www.LoseTheBackPain.com/
Wudang 5 Animal Qigong demonstrated by Kristian Olsvik
For more information on Kristian, visit his website at www.calmingtheocean.com
Thomas Hanna: The Cat Stretch Series
Guidelines to performing these Somatic Exercises:
- make sure you have a location where you won’t be distracted (eg. Living room floor without TV or stereo on)
- always perform every movement slowly, with the least possible effort and without any pain.
- Wear comfortable, loose clothing
- Do not use any force; it doesn’t work!
- Keep full control during the movement (no “shakiness”) and focus you attention on the internal sensation of the movement
- Make sure you fully relax the muscles of your body before you continue to your next exercise (“switch the muscle off”)
- Perform your routine at least once a day as a reminder for the neurological pathways from the brain to your own muscles
- Don’t be shy to explore more or different movement on your own (the amount of repetitions instructed are a guideline and the minimum amount required but feel free to explore!
Six Point Practice
Lie down on your back with both knees bent.
The six points:
- head
- left shoulder
- left hip
- tailbone
- right hip
- right shoulder
Start with pushing each of the six points of the exercise gently down into the floor and slowly release.
Note: When pressing #4 (tailbone) inhale while arching lower back)
Next, slowly lift each of the six points up
Note: When lifting #4 (tailbone) exhale and curl)
Now, move around in the direction of a clock, pushing down once only on all six points, followed by pushing down counter clockwise and clockwise (2 times each).
Next, practice the same movements lifting up counter clockwise and clockwise (2 times each).
Diagonals: press the left shoulder and right hip simultaneously down into the floor (three times). Reverse the movement by lifting up the left shoulder and right hip (3 times). Now practice alternating pushing down and lifting up shoulder and hip (3 times).
Practice the same sequence with the other diagonal (right shoulder and left hip).
Next, bring both hands behind your head. Inhale and arch the lower back while gently pressing the head down into the floor. Then, exhale and curl the lower back while bringing both elbows and head forward (repeat 4 times).
Arch and Curl
Lie on your back with both knees bent, feet flat on the floor.
- Slowly push your lower back into the floor while exhaling (repeat 3 times)
- Arch your lower back while breathing into your belly (repeat 3 times)
- Combine both movements of arch and curl 3-6 times.
- Bring both hands behind your head. Inhale and arch the lower back while also pressing the head into the floor, slightly arching your neck. (repeat 3 times)
- Exhale and curl the lower back while bringing both elbows and head forward (repeat 3 times).
Diagonal Arch and Curl
- -Bring your right hand behind your head, turning your head to the right. Leave your left hand beside your body. Breathe in and arch your lower back while turning your head to the right and gently pressing your head down into the floor. At the same time let your left knee fall our to the side so that your left hip gets pressed into the floor. You will notice a diagonal arch between hip and shoulder.
- Bring the right arm and your head forwards just slightly while you raise the left knee as if you were going to touch elbow to knee cap. Your left hand can help the left knee lift by cupping the back of the thigh. Curl the lower back as you exhale. This is the diagonal curl.
- Repeat 3 times on each side.
- Finish this section with Arch and Curl (repeat 3 times)
Superman
Lie on your front with your left arm beside you on the floor, your head facing to the right with the right arm up so that the back of the right hand is under your left cheek.
- Raise your head, right hand, elbow and shoulder slowly while inhaling. Slowly come down while exhaling. (repeat 3 times)
- Lift the left leg slowly while inhaling, then letting it come back to the ground while exhaling (repeat 3 times)
- Lift head, right hand, elbow and shoulder while lifting the left leg (inhaling) Lower all parts while exhaling. (repeat 3 times)
- Repeat the same sequence with the other side.
The ‘X’
Lie on your back with your arms spread out above your head and legs slightly apart as if your were making an ‘X’ on the floor.
- Shorten one leg while the other leg is lengthened. (repeat 3 times)
- Shorten one arm while the other arm is lengthened (repeat 3 times)
- Shorten one arm while the diagonal leg is lengthened. Then slowly reverse by lengthening the arm and allowing the diagonal leg to shorten. (repeat 3 times)
- Explore these movements with the other arm and leg.
- Alternatively, practice making your right arm and leg shorter while the left side is lengthened.
Muscles of the Waist
Lie down on your left side using your left arm as a cushion for you head. Knees and hips are bent at right angles as if you were sitting in a chair.
- Leaving your knees together, slowly raise the right foot while inhaling. Exhale while you bring the foot down again. Notice that your right hip might want to hike up a bit, allowing that to happen (repeat 3 times)
- Bring your right hand over the top of your head, cupping the palm over your left ear. Lift the head and right arm as a unit, flexing your trunk to the right (right shoulder comes closer to the right hip while exhaling. Slowly lower to the floor while inhaling. (repeat 3 times)
- Lift foot and head at the same time while exhaling. Lower the head and foot together while inhaling.
- Straighten your right foot and arm (as if you were reaching overhead when standing) so that your right side extends and the left side arches off the floor a bit. (repeat 3 times)
- Repeat the same sequence while lying on your right side.
The Steeple
Lie on your back with knees bent and feet flat on the floor
- Let both knees fall to the right, then bring them gently back to centre (repeat 3 times)
- Bring both arms towards the ceiling placing hands together. Move the arms slowly to the left and then back to centre. Keep the hands together and elbows straight. Then repeat the movement to the right. Finally, alternate the movement between left and right. (repeat 3 times)
- Combine the movement of legs and arms, letting the legs move to the opposite side that the arms are moving towards (eg. Arms to left, legs to right). (repeat 3 times)
- Try experimenting with head rotating in the direction on your hands or in the direction of your legs. Also try moving your eyes in the same direction as your head rotation or in the opposite direction.
The Dish Rag
Lie on your back with knees bent and feet flat on the floor, arms stretched out along the floor at 90 degrees to your body.
- Roll your right arm palm upward, then rotate the arm so that the palm faces downward. (repeat 3 times)
- Repeat with your left arm three times.
- Move both arms simultaneously so that your right palm faces downward as your left hand rotates upward while letting your head rotate in the direction of your upward facing palm. Then reverse the motion. (repeat 3 times)
- Let your knees drop to the right as in the above exploration (lifting up the left hip, pressing down on the right hip while slightly arching the back). Bring your knees back to centre. (repeat 3 times)
- Combine upper and lower body movements letting your knees drop the side of the downward facing palm. (repeat 3 times)
Skiing
Lie down on your back with your legs straight.
- Turn the sole of your right foot (inversion) as if your were cupping your foot. At the same time bend the right knee slightly while the leg rotates outward. Lift your foot off the floor, letting it slide upwards over the inside of your left leg until the foot reaches the area of the left knee. Notice, the left waist is lengthening. Slowly return the left to its starting position, lengthening the leg at the end of the range. (repeat 3 times)
- Turn the sole of the right foot outwards (eversion) while sliding the foot to the right so that the right knee drops inward toward the left knee. Notice how the right waist lengthens. Slowly return the left to its starting position, lengthening the leg at the end of the range. (repeat 3 times)
- Try putting the two movements together.
- Repeat with your left leg.
- Additionally, try allowing your head to turn in the direction that the sole of your foot is facing
- Start the movement inverting both feet (bowlegged), then everting both feet (knock-kneed). (repeat 3 times)
- Keeping knees together invert the right foot while everting the left foot so that the knees fall off to the same side as if you were skiing. (repeat 3 times)
Spanish Dancer
Please sit on the floor with both knees bent and tilted to the left onto the floor. Place the sole of our left foot against the thigh of the right leg. Rest your left hand beside you on the floor with your elbow straight and place the palm of your right hand on your left shoulder. Your right elbow is raised to shoulder level.
- Rotate your torso and head all the way to the left while inhaling. locate a spot in the room with your eyes to mark how far you can rotate. Rotate back through the starting point and continue as far as you can to the right side. Mark a spot in the room. Repeat the movement three times with your eyes closed.
- Alternatively try leaving your head rotated to one side while your torso rotates or allow your head to rotate in the opposite direction. You can also try letting your eyes move in the opposite direction to your head.
- Repeat the exploration with your knees to the right, leaning on your right hand.
