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on back with knees together and thumbs together above head ACTION 1(experamental not nessesary every time) Point your fingers and toes as you stretch as far as you can; stretch and relax. Bending at the wrists and ankles point your heels and bend wrists so that toes and fingers are pointing toward each other; stretch and relax again NOTICE Do you feel the stretch more in the calf of one leg more than the other? You are now prepared to individualize your stretch for your current condition. ACTION 2 (walking action) Stretch with the heel down on the side with the tight calf muscles and pointing the toes on the other. Try to hold the stretch for a count of 5 then reverse for a count of 3. You may gradually increase the time until you reach a count of 10 and 5. If You feel the stretch in the muscles or under one shoulder blade pull the inside edge of that shoulder bade, gently, diagonally toward the center of the back and through toward the leg on the opposite side while the toes are pointed. You are now ready to add breathing to the stretch. Breath all the way in during the count when fingers and toes are pointed toward each other then all the way out holding your breath out until the end of the count when fingers and toes point away from each other or your body demands more air. modify the breathing to apply to the fallowing diagonal stretch. ACTION 3 (stretching) One at a time pull your knees up, allowing the knee to bend, until your knees can come together with your feet at the width of your body. Keeping knees together straighten one leg keeping foot at width of body. lower leg slowly using arm above head on the opposite side to balance. Add Action 2 to ankle and wrist of straight leg and arm 3 to 5 times. Draw knee back up and repeat with other leg and arm. If this session is before activity increase the pace briefly and prepare to get up by rolling to one side and push yourself into a siting position. If this session is before a rest period slow the pace and prepare for the rest. Hans Quistorff, LMP P O BOX 65 WAUNA WA 98395 E-mail: HansMassage@centurytel.net (personal messages only) commercial and HTML messages HansMassage@excit.com THE MAIN PURPOSE OF THIS SITE IS TO PROVIDE ACCESS TO SELF CARE INSTRUCTIONS FOR CLIENTS AND THERAPISTS TO USE! Use links above to read and download those that may be of benefit to you. They are given without warrantee, guarantee or special health claims. Unless I have given you personal hands on instruction the use of them is entirely at your own discretion and responsibility. Auxiliary office @ SOUTH HILL CHIROPRACTIC 609D 39th Ave. SW Puyallup WA 98373 Wednesday, Friday appointments (253) 848-6626 HANS' MASSAGE Serving the Key Peninsula and Gig Harbor, WA. "Have table will travel" service,<br> By appointment: Tuesday, Thursday, Saturday & Sunday afternoon Phone 253-851-4212 if you get Verizon voice mail text messages are easier to retrieve than voice mail |
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For help outside the Gig Harbor area go to: iwantamassage.net © 2001, Hans' Massage. all rights reserved. |
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