Deep Tissue Stretching

I recently put together a blog for the Mayo Pink Ribbon Cycle [ installed on their web site]  and also some training tips for Cycle Against Suicide [ they will be inputting onto their web soon]

In the training tips I include a Yin Yoga stretching session -

• Yin tissue - the deep connective tissues of the body, areas rarely touched by traditional training, Yin tissue includes ligaments, tendons, connective tissue that surrounds and support muscles and joints.
• Yang tissue - the more superficial tissues such as muscles 

Silent / Still practice 

It is commonly called 'A Silent Practice' or 'Still Practice' as you will hold each posture for approx 2 mins [you can hold for longer!] and with only a timer or some gentle tranquil music to keep you company - you use the two minutes to become in tune - at one with your body.

Yin practice is passive by being focused on your self and allowing the mind and body to unite - you are both 'freeing the body and the mind'  - closing off the endless chatter and disturbance that is caused by your active mind

Riding a bike vs sitting at a desk 

So having completed the blog/article's - I got to thinking riding a bike and sitting at a desk [ give or take a few things] they are not all that different.

Both subject your spine to prolonged flexed positions, can exaggerate neck [cervical spine] positions, while keeping the hips/ knees angles tight and compacted - equally they can both lead injuries or repetitive strain

So I thought - this little routine would work well for most people - as it allows you to open your joints, elongate your tissues and create space in your body - that you feel open, aligned and united

Flexibility for Structural Fitness

Here it is - a short simple routine that just might save your posture, reduce injuries and will leave you feeling mentally more focused

The focus of Yin Yoga is the connective tissue –

[“Yin Yoga postures gently stretch and rehabilitate the connective tissues that form our joints.” Yin Yoga – Outline of A quite practice by Paul Grilley White Cloud Press USA 2002]

The Program

There are a few important points to consider when participating in the movements

How should I do each movement?  

• Move gently and with elegance

• Breathe evenly with each movement

• Take your time

• Holding times 2 minutes - times are recommendations only – if you are uncomfortable / in pain reduce the      times or come out of the movements.

• Keep your mind clear – THIS IS YOUR TIME – also you body will respond better

• If anything hurts – back off or STOP

When should I perform the program ?

You will know how your schedule and what is the best time of the day suits you best, consistency is the key  - the more that you work on the connective tissue the free'r your body will feel and the better it will respond

How long will the program take ?

Only 15 minutes !!!!

Below there are only 6 movements - 6 movements that will save your posture and your spine from the rigours of gravity and your daily life  - if we go by 2 minutes minimum per movement and allow a further 3 minutes for transitioning in and out of each movement - you will only be working for 15 minutes approx
I told you I would keep it short and effective - because consistency is the key and I want you to do and see the benefits of these wonderful postures

Disclaimer - This program is not a substitute for sound medical advice - always consult with your Doctor before performing this or any exercise routine. The creators and participants  of this program do not assume liability for injury or loss in connection with this exercise / flexibility program and instructions therein. 

The Postures 

ROCK

Benefits and muscle / area focus

 Deeply arches the sacral/lumbar spine and opens the top of the thighs; provides some opening in the ankles

Allows for shoulder, pelvic girdle and spinal alignment.

[shoulder / scapular stabilization and elongation of the spine over a neutral pelvis ]

Getting Into the Pose:

The easiest way is come to all fours on the mat – hinge at the hips and sit over your hips with your spine tall

if sitting back so far on your heels is uncomfortable you can place a towel or cushion between your sit bones (butt!!) and your heels

CAMEL 

Benefits and muscle / area focus

Deeply arches the sacral/lumbar spine and opens the top of the thighs; provides some opening in the ankles

Stretches the hip flexors and opens the shoulders, excellent for rounding shoulders and hunched upper back

Getting Into the Pose:

From Rock – kneel up right – circle your right then left arm behind you – push your hips forward your spine with arch – keeping your tongue to the roof of your mouth – keeping your neck in line with your spine

• If sitting back so far on your heels is uncomfortable you can place a towel or cushion between your sit bones (butt!!) and your heels


DRAGON

Benefits and muscle / area focus

• Deep hip and groin opener that gets right into the joint

• Stretches the back leg's hip flexor's and quadriceps

• May help with sciatica

Getting Into the Pose:

From Camel – come unto hands and knees – lunge one foot forward – place your hands either side of the foot – lean into the front ankle to allow for the stretch of the hip on the back leg

Keep your neck in line with your spine and our eyes focused on a point forward of you on the floor

SLEEPING SWAW

Benefits and muscle / area focus

• Rotates the femur head on the front leg

• Stretches all the muscles and connective tissue on the (lateral) outside of the buttock and thigh

• Gentle stretch of the hip flexors of the rear leg

Getting into the Pose:

From dragon pose – ease back and sit on your heal to stretch the front of the thigh

From there take your front leg across the mat

Ease your body forward and lean over the leg stretching the buttock and hip of the leg under you – ease the back leg away with the instep relaxed

Like the photo prop your upper body on your elbows and forearms – keeping the neck/ spine in a long line

EASING OUT OF Sleeping Swan - 

gently easing into spinal extension nice and slowly and allow the spine to length

SEAL

Benefits:

Tones the back body and stretches the front body 

With the legs apart the movement is more into the lower spine

With the legs closer the movement is more into the entire spine

Getting Into the Pose:

From coming out of Sleeping Swan - keep your body-weight on your arms and the back foot (curl the toes under to support you)

press up into a plank position and stretch the leg back

hold the plank position then lower to the floor - open the arms wider on the floor

keeping the tongue to the roof of your mouth [this helps protect your cervical spine / neck] breathe in and extend up through your spine

SAGE POSE

Benefits:

This is a spinal twist relaxing the muscles of the spine

Opens the chest / collar bones / front body

offers rotation to the spine

gentle opening and stretch of the hips 

Getting Into the Pose:

Coming out of Seal - push your self back onto your heels allow the lower back a stretch

then from sitting up take one leg across your body and the other leg to 45 bent knee with the foot in front as per photo

wrap your opposite arm around the bent knee - other arm behind your back and then gently ease into a gentle spine twist

Disclaimer - This program is not a substitute for sound medical advice - always consult with your Doctor before performing this or any exercise routine. The creators and participants  of this program do not assume liability for injury or loss in connection with this exercise / flexibility program and instructions therein.