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Understanding every step in the book to complete stretchlying on your side

Bjornv
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09/07/2020 - 12:33am
Understanding every step in the book to complete stretchlying on your side

Hello,

I read the chapter "stretchlying on your side" about 3 times, but I still don't understand all the steps. 

1) On p98, step 2: Position your pelvis: Lift your hips off the bed and tip your pelvis forward into anteversion. Does this mean you lift both your hips off the bed? I tried this but it's almost impossible on a mattress with soft latex or tempur. And does this also mean you create a sway back on purpose? Which will then be removed as indicated in the book? 

 

2) On p99, step 3: Position your arms to give you leverage: Do you use both arms? On the image it looks like she's only using 1 arm? Do you place your hand the same as on the images? And additionally it says to engage your abs, but is this the same kind of movement you do when preparing for stretchsitting? Keeping your neck flexed and upper abs engaged?

 

3) On p99, step 4: Push your upper body up and away from your lower body: Do you push hard or just gently? When pushing hard, I feel like my hips sink even deeper in the bed and although I get a better stretch, it feels weird.

 

4) On p103, step 12: Lengthen your neck: If your chin/head is slightly angled down, will this also prevent you from having eyebags ? ( question from my mom , i can't help it ;-) ) 

She uses a cervical pillow now but she wants to change to a "soap shaped" natural latex pillow so she can do the neck lengthening. 

 

I hope anyone can help me out here! Maybe with a small video or picture?

 

Thank you very much!

 

Kind Regards,

Björn

 

 

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Hi Bjorn,

As excellent as Esther Gokhale's book is, there is no substitute for some hands-on guidance.

With that in mind this might help:

1. Bear in mind that the goal here is to arrange yourself in a J-Spine position.  It is often easiest to do this when you initially lie down on your side. After that, you can lift your hips (obviously if you are lying on your side you will try to get the lower hip just atop the mattress) and get the slight anteversion. A sway back is too much anteversion.

2. Use the elbow of the lower arm in concert with the palm of the upper arm to lift and elongate your upper body, leaving your hips planted. You can angle your upper body slightly yo be sure you have the J-Spine without swaying.  Engaging your upper abd refers to the Rib Anchor (the Internal Oblique muscle) referenced on pg 198.

3. Always puch gently. A slight elongation is easier to assimilate than a forcefully long one. Remember that this is a practice that your body slowly accomodates itself to. Be patient.

4. I can only encourage you mom to try it, and please let us know!!

I hope this helps, please keep us posted.

Michael

 

Bjornv
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09/07/2020 - 12:33am

Hi Michael,

 

Thank you for your answer. I think this is a good explanation. Just one more thing: When you are pushing your upper body away from your lower body, you probably keep the hips in place, right? I think like my hips are moving a little bit upward , or at least it's my feeling.

 

Kind Regards,

Björn

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Yes, that's corect. As the idea is to lengthen your spine, you will keep your hips in place while you elongate your spine.

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