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JUST FOR YOU
LATERAL STRETCHES by: Janet Kolish, Yoga Instructor Medications, especially taking steroids for many years, can produce devastating results for some of us who are stricken with severe lung disease. One of these results may be a weakened bone structure or osteoporosis due not only to long term doses of steroids, but also it involves other factors such as the body�s bone structure (small bone) and more often in women at the menopause stage. However, men are not exempt just less likely as they usually have enough bone mass. We at transplant receive extreme doses of steroids to discourage rejection. Therefore, we�re all vulnerable. Along with weight bearing exercise and a walking program designed for you and your needs, it is important that we prepare the body with our yoga stretches which will help to stretch and tone the muscles plus increase our flexibility in a gentle, caring way. In previous articles, I have attempted to instruct movements or stretches in a safe manner. Therefore, having the opposite hand support the weight of the body while bending allows this to occur. Depending on the condition and ability of your body, side bends may be done sitting on a sturdy, firm chair (no soft cushions) or sitting on the floor in a comfortable cross-legged position. If you choose the floor, you should be strong and flexible enough to maintain a straight spine throughout the movement for a fairly lengthy time with no discomfort. When we perform any of our yoga stretches, please observe the key words. They will all be words of suggestion or asking which are positive not words that are commanding or demanding which are negative. The latter would possibly be push, pull, grab, go for it, take, feel the burn. Notice how positive and respectful we are of the body and how our body responds when we ask and suggest by using words like allow, place, gently, comfortably, enjoy, pleasant, slowly, relax, etc. If we are truly listening to our bodies, we will feel the difference by asking or telling. Test this conversation - feel how your body responds. It is now time for JUST FOR YOU. Once again, remove all outside interferences, and begin systematically relaxing each and every part of your body through suggestion. Refer back to the article DEEP RELAXATION to guide you through this segment. Begin by placing your left hand on the floor or chair comfortably away from the hip a few inches. Sitting erect keeping the spine straight and the head in alignment with the spine, begin soft belly breathing. Slowly close your eyes - this keeps us connected to the intention of the movement and how the body feels during the stretch and the hold. Breathe in deeply and as you exhale through pursed lips begin to lift the right arm toward the ceiling and place it next to your ear, if possible. Continue soft belly breathing as you hold. Breathe in as you give gentle suggestion to stretch the entire right arm up starting from the fingertips and feeling that stretch all along the right side On the exhalation, begin to bend the body to the left, allowing the head to bend to the left, as well. As you hold this pleasant stretch, allow the weight to move into the left hand. This is a safety cushion to protect the body from over stretching and assists the spine in this awkward position. Our bodies are not used to bending and holding in this manner, so we need to use some precautions. Relax all other parts of your body that are not presently stretching and with eyes closed hold for l0 seconds. Take a deep breath in and on the exhalation return to center. Lean back on your chair and relax and breathe until you have fully recovered, or lie back on the mat. Attempt 2 more times on that side, and then perform it 3 times on the opposite side. The body will thank you for being so caring with it and listening to its needs and responses. Stretch only to your point of resistance, no further and the body will be able to stretch just as easily the next day without major soreness, if we don�t over stretch. Enjoy! Back to Exercise Information Page
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