Ratcheting down a stretch

Stretching is a commonly used term and is advised by many health and fitness professionals. Stretching is pictured in all of the media but very few people know how to stretch to make a difference. Stretching is also controversial. However, I’m leaning towards the research that shows flexibility of soft tissue plays a large role in injury prevention. There are many types of stretching on the market.

My favorite is the “Ratchet”.  As an example I shall use a tight hamstring. The hamstring is actually a group of muscles at the back of the thigh but you can successfully use this method on your tightest muscle.

1)     Sit on the side of the bed.

2)     Extend the right leg out straight, parallel with side of mattress.

3)    Keeping the head up and the back straight, gently bend at the hip to the right thigh. You will come to the first feeling of a stretch- the stretch point. Hold it to a count of 6.

4)     Get in touch with your breathing and during an exhalation bend more at the hip, then stop when you feel the new stretch point; stay there.

5)     Repeat, upon exhalation, bend more, and go further into the stretch. The muscle will relax slowly with this gentle stretching as you ratchet down.

Try to do this to a very tight muscle four times a day and you will be stretching to make a difference.  And remember, the recommended 64 oz of water per day helps to release contracted muscles. 

Body Tapping

Body Tapping is known by other names- tapotement and meridian tapping are some examples. Its origins are thousands of years ago in Eastern medicine and originally was designed to balance energy in meridians, chakras and organs. At the Ikier Wellness Center, we do body tapping for stress management, the loosening of tight muscles and the promotion of circulation, both of blood and lymph.

Body Tapping can be done as a self-care technique to ones's self, or with an agreeable partner. Since lymph and circulatory channels follow those of blood, it is a useful tool in promoting immune function. It is important to experiment with speed and rhythm, to find the one that is most suitable. People on blood thinners would choose a lighter pressure, as would people with osteoporosis.

1) Start by tapping down and up each arm, from the top of the arm, under arm and each side of your arm.

2) Tap under rib cage, then move one hand just below your chest bone, and the other just below your navel.

It is important to keep bouncing through the knees. Proceed to the thighs, front back and each side. Now clap your hands- hooray, you're done!