Do You Know Squat?

Westernized civilizations have forgotten that the toilet and the chair are recent inventions and cause excessive wear on the pelvic floor and extra pressure on abdominal organs (slouching and etc). 

Toddlers naturally squat, but with potty training and chair training in schools, often people in the US "lose the ability" to squat by age 12. This ability to squat can be regained in a few short weeks with regular stretching - check out our Ball Stretch Homework Video.

Reducing daily pelvic floor damage will assist in the body's ability to heal and repair these areas. I highly recommend clients to research for themselves the following: squat toilets, Nature's Platform http://www.naturesplatform.com/health_benefits.html, and the history of chairs http://en.wikipedia.org/wiki/Chair. 


There are several options available to assist in the modern water closet. The Lillipad and Nature's Platform for a reasonable sum can provide you with a quick adaptation solution for you modern loo, or even a simple foot stool kept handy can provide moderate relief. 


Hope everything comes out better!

Ball Stretch (part 2)

Continuing from the first part....

after 15 to 30 seconds, walk-roll back on the ball until you are staring at plugs/outlets in the wall. This will stretch abs, lower ribcage and some into lower abs. Your back may feel a stretch and settle while on the ball.

Walk down to first position and hold for 15 to 30 seconds. Allow your lower back to rest against the ball. You may feel a slight stretch around your sacrum or across your hips as it relaxes.  And during this entire routine your head should rest comfortably on the ball.


Walk back again and reach over your head with both arms for the floor. Note: if this is too much of a stretch for you at this time, leave out this part and try again in a few days or weeks as you limber up.
With your hands on the floor, you should be able to see the floor directly in your line of sight. Allow your hips to stretch with your feet flat on the floor. This position is well supported by the ball and if you feel comfortable or desire additional stretch, you can stretch out your legs.

And finally, walk towards your feet again back to the first position. Let your tail bone sink toward the floor.

To get back into a seated position, lift your head and press your tailbone into the ball as you walk backwards, and keep walking backwards until you are sitting on the ball again. This is the opposite of how you got down into first position. If you press your back into the ball instead of your hips/tailbone, then you will have some difficulty sitting up, but it is still manageable.

As a quick reminder:
1. Squat & stare at the ceiling
2. Roll back & stare at pictures on the wall (or wall meet ceiling)
1. Squat & stare at the ceiling
3. Roll back & stare at plugs/outlets
1. Squat & stare at the ceiling
4. Reach over & stare at the floor
1. Squat & stare at the ceiling
Done

I developed this stretch for my own self maintenance several years ago, and I hope that you find it equally relaxing and beneficial. I often use this with meditation and increase the times to 1-5 minutes per position, but only 15-30 seconds is necessary to see results within a few weeks.

Ball Stretch Homework (part1)

With a structural massage, I often give homework to help you counteract your daily activities which will, in turn, help the muscular balance last longer.

One of the easiest and most fun dailly homework that I will recommend is the Ball Stretch. The Ball Stretch is a gentle, but powerful way to counteract sitting and forward reaching activities that we do daily. The stretch will also improve your balance, and improve your leg conditioning when done correctly.

Start with a large ball, commonly called a 'yoga' ball. The main metric sizes are 55cm, 65cm, and 75cm. Pick the size that best fits you. If your height is under 5' or up to 5'3" the 55cm will be your best choice, but a 65cm not overly inflated will work. If your height is over 6' then the 75cm ball will be your best choice. For heights between 5'2" and 6', the 65cm would be your best choice. There is some
overlap because not all balls inflate to exactly the labeled sizes and also for better stability and an easier bend, it is not recommended to inflate the ball to its maximum.

Inflate your ball until it is firm but will flatten slightly when pressed on. It should be able to bounce but 'basketball-tight' is way too firm.

You will need about 6' by 3' of space. If you are concerned about balancing, place yourself within easy arms reach of a wall, bed, or couch, but not BETWEEN a wall and bed or couch so you don't roll off and get stuck between a flat surface and the ball (it's happened before).

A Bit About Stretching....

A static stretch should never hurt or feel a strong "pull". The muscles you are aiming to stretch must be relaxed and supported. For this reason, the ball is an excellent tool. Like with any tool, using it improperly will bring less than desired results and could potentially cause a minor injury, so proceed at your own risk with care and caution.

The Stretch....


Start out sitting on the ball and roll onto your back. Keep your knees above your feet and your feet pointed parallel to each other with about 6 to 8 inches between them. So you can stare at the ceiling (don't have to stare at the ceiling actually but it should be in your direct line of sight), relax your neck and chest. Relax and lower your hips toward the floor. A few inches should remain between your glutes and the floor. This is the 1st position. Remain for 15 to 30 seconds.

For the second position, walk back until your ribcage is pointed at the ceiling and the wall and ceiling junction is in your line of sight. Keep both arms supported, either on you, the ball, or by holding onto a surface for balance. Allow your chest to relax on the ball and your head to remain in contact with the ball. Your hips should remain relaxed and close to the ball.

Always walk back down to first position and remain again for 15 to 30 seconds....To be Continued...