Ci Cure Top 5 Static Yin Stretches
Caterpillar or Seated Forward Fold
Supported Fish or Supported Upper Back Bend
Dangle or Standing Forward Fold

Target areas:

whole Spine
secondary stretch into the Hamstrings

 

Method:

Sit on the floor with your legs stretched forward infront of you. Ideally legs are straight but with soft knees.
Legs (quads) must not be engaged. Allow the legs to fall outwards

if they naturally do.

If this is too strong on the Hamstrings (back legs) place a rolled up towel or small cushion under the knees to allwow the legs to soften.
Starting at the top of the head begin to round forward vertabrae
by vertabrae, curling the spine. Tuck the chin and look towards the navel. Allow the arms to fall softely beside the legs. Focus on the wieght of the head and torso and let this pull you forward and deeper.

Relax the head, neck, shoulders and feel the stretch along the spine. This should have a deep burning feel.
If you feel restriction in your pelvis, ie: you cannot tip the pelvis forward sit on a towel, block or cushion to bring the pelvis forward.

 

Hold Time:

3mins - 5mins

 

When to do:

First thing in the morning out of bed or after shower

Target area:

Upper thoracic (upper spine)

Secondary Neck stretch

 

Method:

In a darkened room lie on your back placing a large rolled up towel or foam block between your shoulder blades length ways
so that your spine runs along it.
The top of the towel or block should be at the top of the shoulder blades. The neck does not rest on it.

Allow the neck and head to stretch towards the floor. If this is too strong on the neck you can place a small cushion under the head.
Shut down the eyes and place a blanket over you. Allow the shoulders, pecs, collar bone, arms, ribs to gentlly melt away from the centre of the body.

Relax all areas of the body, especially taking note of the back body: glutes, back muscles, legs.
Focus on being heavy.
Breathe gently and deeply but not controlled.

 

Hold Time:

3mins - 5mins

 

When to do:

After long day at computer, before bed

 

Target area:

Spine
Lower back with knees bent

Hamstrings with knees straightened

 

Method:

Stand with feet hip width apart and parallel.
Fold forward to a comfortable but stretched position. Frame the head with your arms by placing hands into opposite elbow crease.
Aim to place your torso on your thighs. Head and neck are realxed and long. Look between your legs.
Bring your weight out of the heels so you do not lean back. Lean forward to balance into the toes.

For HAMSTRING stretch keep knees straight (see 1st image)
For LOWER BACK stretch bend the knees. (see 2nd image).

 

Hold Time:

1:30mins - 5mins

 

When to do:

Anytime. Good if sitting a lot, e.g. after driving or computer work

 

Reclining Twist
Front Shoulder Opener

Step 2

Step 1

Target area:

Mid thoracic (mid back)

ITB - top with straight leg

 

Method:

Lie flat on your back with legs long. Raise your left leg above you and bend at the knee.
Place your right hand on your left knee and extend your left arm out to the side on the floor.

Guide your left knee to the right crossing over your body and flipping on to the right side hip.
Turn head and look to the left.
The goal here is to keep your left shoulder blade flat on the floor as your left knee falls to the floor.

This is a strong twist into the mid back so take it slowly. Allow the weight of your left leg to bring you deeper into the stretch. focus on using gravity to get depth.
Breathe calmly and deeply.

Repeate on the other side
For a stronger stretch you straighten the bent leg and hold at the ankle or foot.

 

Hold Time:

1:30mins - 5mins

 

When to do:

First thing in the morning out of bed or after shower Anytime during day especially if sitting a lot

 

 

Target area:

Front of shoulder tendon area

Pecs and Bicep with arm bent

 

Method:

Step 1.

Lie on your stomach with left ear on the floor
Stretch your left arm to the side making sure it comes directly out of the shoulder socket.
Place your right hand by your chest on the floor.
Bend your right leg at the knee.

Step 2.
Using your right hand gently push yourself to flip onto the left side hip.
Allow your right foot and bent leg to fall behind the striaght left leg onto the floor.
Make sure the front of the left shoulder is still touching the floor. If it has come off then you have gone too deeply too quickly into the stretch. Return your body close to the floor till the front shoulder connects again with the floor.
A strong burning sensation at the front of the shoulder is felt. The head must be touching the floor and the neck relaxed.

**For a stretch in to the Pec and Bicep bend the outstretched arm to a stop sign postition.

 

Hold Time:

3mins - 5mins

 

When to do:

After long day at computer or driving. Before bed