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...
