Skip to main content

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. 





Popular posts from this blog

Reason's to go GAGA for the Reformer

Reason's to go GAGA for the Reformer Here's a great quiz question what does Lady Gaga and the London Irish rugby team have in common ? would you believe it they both practice Pilates on the Reformer!!! Lady Gaga on the Reformer -  article in the DailyMail Pilates is called the Pilates System because it is designed around 7 pieces of equipment – one of which is the Pilates Reformer – sometimes described as a Reformer bed, perhaps eluding to it’s origins as a 3ft single bed in an internment camp on the Isle of Man, where Joseph Pilates spent much of the 1 st WW and insisted that all the inmates perform daily movements utilizing their bed springs!  In my opinion the Reformer stands out on its own from the other pieces for its versatility While BODYFIRM [est 1998] have always had a fully equip studio [reformer, trap table, barrels etc] most people are more familiar with  Mat Pilates, however in the last few years more studios have opened in Dubl...
Read more

Tabata - High Intensity Interval Training

Also check out our Client Jan Newsletter  We have been using the Tabata system of training in our studio for several years now both in our Met-X-Fitness and in our more Blitz / Boot Camp orientated Pilates Mat and Reformer Class’s and because I know all about the excellent benefits and results of this style of training I rather stupidly assumed everyone else did too. I realized last week that this was not the case when on two separate occasions I was asked by a client and a trainer I was chatting with - the same two questions what exactly is Tabata? And how does it work? So here it is – Tabata, a high intensity, short duration effective exercise system Tabata – What is it? Tabata (developed by it’s name sake Japanese Professor Izumi Tabata) is a high intensity interval training system (HIIT) that since its inception has provided remarkable results  - he originally developed this system for the Japanese speed skating team in 1996 Tabata – How does it wor...
Read more

Step outside

Step outside of your comfort zone. You won't regret it!
Read more