Exercises

                                  

“Get Loose”

 

With Dr. Sean Woods

 

The Basic 6

 

 

1. Spinal Roll

 

2. Lunge

 

3. Shoulder Release

 

4. Standing Side Stretch

 

5. Side to Side

 

6. Pigeon

 

 

 

Intent…

 

 Your intention throughout this process will help guarantee your success in these next 8 weeks.  Your goal is to work daily on your movements and learn to perfect the 6 basic stretches.  The process will be one of physical self exploration.  You will find many things out about yourself that you do not yet know.  You are not to worry if you cannot perform one or more of the stretches.  There are very specific pathways and a variety of other movements that you may have to perfect first to get you there. 

 

You must not forget to work on your movement’s everyday; it may be the 6 basic stretches or others that have been specifically given to you.  When these stretches are done with intent and focus they should take about 10 minutes.  Your routine should be performed 2 times per day.  It can be at anytime or anywhere and you must space at least 4 hours in between routines.  The first set must be performed within 1 hour of waking in the morning.  These are the minimum requirements.  You are more than welcome to do more if feeling inspired.

 

If you are able to perfect the 6 basic stretches within the 8 weeks it will be a great accomplishment. However, your work is not done.  There are additional stretches that are in natural progression of the basic 6 and will be given at the appropriate time, if needed.

 

These stretches are intended to balance your body and unlock muscles and joints that may have been stuck for years.  The body is a miraculous machine that functions very efficiently and with little pain when it is in balance and free of blockages.  Please do not rush through the movements.  In the beginning, Less is More.  Do not shy away from the stretches that are painful, you will learn how to open up these areas and remove any discomfort.  If an area does not seem to be improving, it is often a sign that another area of your body needs to moving better first.  Often times it is simply a matter of listening, feeling, and moving. 

 

 

 

 You can do this; decide now that you will become the loosest you have ever been.

 

 

Spinal Rolls

 

 

Intent:  This dynamic movement opens the lower back and lower thoracic area and allows the hamstrings to gain lasting flexibility. 

 

Action:  Begin in a crouched position, bending at the knees, feet straight, and keeping the head above the heart.  Next, raise your buttocks up, push the knees back, and feel the stretch in the hamstrings.  Then tuck the chin and keep reaching toward the floor.  Allow the spine to roll up slowly unlocking one vertebra at a time.  Finish by rolling the shoulders back and reaching for the sky.

 

What To Look For:  There are two major objectives with this movement.  The first is to release the low back and the critical lower thoracic area.  The lower thoracic area is 4 to 6 inches up from the low back.  Secondly is to work on the hamstrings and create more length with every repetition.

 

Repetitions:  Perform this movement 8-12 times consecutively.

 

 

 

Lunge on Knee

 

Intent:  Learn to perform this stretch with precision and this will greatly improve the health of your lower back.  This stretch is intended to stretch your hip flexors (psoas and iliacus) and increase the flexibility of the anterior lumbar spine and hip. 

 

Action:  Start by getting on your left knee in a lunging position.  Make sure your right foot is forward and your right knee is not in front of your right toe.    Begin by moving forward, torso upright (not arched), and then relaxing the hip down and forward.  If any pressure is felt in the low back, move your torso forward to relieve the stress.

 

What To Look For:    This movement should never be felt in the low back, all stretching should be felt along the front of the thigh, front of the hip, groin area, and into the abdominal area.  The key to this movement is “letting go” of the hip and allowing the hip to drop towards the floor.   You may feel this stretch in the thigh, hip, or abdominal area depending on where you are the tightest.

 

Repetitions:  The stretch should be performed three times.  Move into the stretch for 8 seconds, hold to two seconds, and then release.  Attempt to stretch a little further with each repetition.  Then repeat on the opposite leg.  Depending on the tightness of the muscles this stretch can be performed several times a day.

 

Shoulder Release – Step 1

 

 

Intent:  This movement is an excellent first step to restoring the shoulder to its full range of motion.  This motion is designed to unlock the shoulder blade which is essential for healthy rotator cuff muscles and shoulder.

 

Action:   Begin the stretch with the right foot forward and left foot back.  Place your right hand on your left chest/shoulder.  With your left elbow bent, begin rotating your shoulder back.  Concentrate on lifting your scapula away from upper back.  Always keep your elbow above your wrist while performing this stretch.  Lift the elbow as high as you can creating as much space as possible between the elbow and the hip.

What To Look For:   You should feel the stretch along the front of the chest and into the shoulder.  If you feel a pinching along the top of the shoulder or into the arm stop the stretch.  Attempt to make a smaller movement and see if a loosening occurs.  In not, stop the stretch and notify the instructor. Repetitions:  After several rotations, begin rotating forward with same intent.  Perform 10-12 rotations front and back.  Perform the same movements on the other arm. 

 

 

 Standing Side Stretch

 

 

Intent:  This stretch is important for increasing flexibility of the trunk and rib cage.  The trunk connects the upper half of the body to the lower half and when tight it causes lower back and shoulders problems.

 

Action:  Stand with your feet shoulder width apart and raise your hands over your head.  Start by grabbing your left wrist with your right hand and pull up and over 20 degrees to our right.  Concentrate on stretching the side by reaching up as far as you can with left arm.  As you reach push the left hip out and down.

 

 

What To Look For:  You should feel the stretch along the left side of your body including shoulder, ribs, and iliac crest.  Notice where you feel the greatest restriction and concentrate on letting go of that area.  Emphasis should be placed on pulling and reaching towards the sky and less emphasis on bending sideways. Repetitons:  Move into the stretch for 8 seconds and hold for 2 seconds.  Perform this exercise on both sides several times until a loosening is felt.

 

Side to Side  

 

Intent:  This movement is great for improving the range of motion of the hip.  This motion stretches the inside of the legs (adductors) and opens up the lower pelvic girdle.    The ability of the hip to move and rotate is dependant upon proper sacro-iliac joint and low back movement. 

 

Action:  Start this stretch with feet 1 to 2 feet wider than your shoulders.  Bend at the waist and place your fingers on the ground (or lean on a coffee table or sofa).  Keep your feet pointing out at a 45 degree angle, bend your right knee and lean to the right.  To further the stretch, work on arching the low back slightly and pushing the buttocks back.

 

What To Look For:  You should feel the stretch along the inside of your left leg from the knee all the way into the groin and buttocks.  Work slowly with this movement if a lot of restriction is felt in the groin and hip.

 

Repetitions:  Slowly move back and forth with a controlled movement several times until a loosening occurs.  Attempt to reach a little further each time.

 

 

 Pigeon

 

Intent:  This move is used to stretch the gluteal region and balance the pelvis.  If you have knee problems or experience knee pain while performing this move stop and inform the instructor. 

 

Action:  Only go where your body allows and do not force the stretch.  Begin on all fours, straighten your right leg back, and rotate your left foot under the right leg.  Then push yourself back onto your left hip.  Feel the stretch in that position then relax your chest onto the floor.  Breathe into the movement and concentrate on relaxing the glutes and hip.

 

What to look for:  This movement should be felt in the buttocks and hip area on the side of the bent leg.  Notice differences from left and right and work to balance the range of motion on each side.

 

Repetitions:  Perform the stretch 3 times, moving into the stretch for 8 seconds and holding for 2 seconds.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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