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Life
wisdom.
Psychetruth
Massage.
Hi everybody this is Gregory Gorey from BodyWorkMasters.com and today
we're going to be doing some leg stretching
on common tight areas. So we're going to
stretch the psoas. We're going to stretch
the quadriceps, the pecs,
and we're also going to do some mobilization
for the thoracic spine and sacroiliac joints.
So the first thing we're going to do is start to mobilize the
the sacroiliac joints.
That's just a light little
tractioning.
This will also put a traction
through the rest of the spine so you get a little
decompression of the spine.
And
normally during the massage I would do this for
about forty five seconds
and from there
take the foot
into the knee.
We're going to do little twist. We will secure right here
and she's actually quite limber.
If she was restricted I might have her push into my hand here
going back but she has plenty of motion
And the same thing over here.
This is kind of trigger-esque.
It's just a little light
rocking
to soothe the nervous system
and same thing again.
The leg comes onto the knee.
Then you're securing the other side
and coming and twisting.
So we just mobilized the
lower thoracic spine on a fixed upper spine. Now we're going
to
do the opposite. We're going to
stretch the upper on the lower. So I'm gonna put my hand here and
just twist it.
Good.
Coming to the other side,
hand comes underneath the scapula
and twisting. She just had little
adjustments.
Don't be surprised if you get a little
snap or crackle, but we aren't trying to do that. It just happens
sometimes when you start getting the
mobilization.
So if you could turn on your side for a moment please,
actually the other way,
and we're going to stretch out another real common area to
be tight and facilitated. That's the pecs. So what I'd like you to do is to put your
hand behind your back,
here and right there.
Perfect. So now what i'm going to have you do is
gently, twenty percent of your
effort. bring your elbow towards your nose
contract
perfect.
For the count of eight
relax
and
a deeper stretch.
And do that again. This shouldn't hurt. Let me know if it does.
And relax.
When you stimulate the muscle beforehand, it stimulates the muscle spindles
and you're able to get a deeper stretch.
And one more time
and relax.
Now normally I would do this on both sides, but because of camera angles that's
not going to be really effective.
Let me have you turn onto your stomach for just a moment.
So the next thing we're going to do is stretch out the quadriceps.
So how we're going to do that is I am going to come to the first
motion barrier here.
We're going to have you push into my hand.
Try to straighten out your leg. Perfect!
Like that motion.
Now let me have you push and relax
and deeper
and begin, five,
and relax.
And you don't have to push that hard. It's about a twenty percent
contraction
of your strength. Now we're
all the way down to the glutes.
So let me have you do that one more time
and relax.
This is a real good stretch for
people with tight quadriceps.
Doing the same thing again
and you're going to push into my hand here
and relax.
Push into my hand
and relax. Good.
There we go.
Now we're going to stretch
the psoas muscle.
From this position you can come
put the foot
in your armpit to secure it.
Hand underneath the knee.
I'm going to put my hand on her sacrum because I don't want her to go way
into
back hyper extension. So I'm going to keep it there so it's secure and I'm just going to
stretch it
to that motion barrier.
This is a nice little
psoas stretch.
The hip flexors tend to be tend to be tight on most of us because we're a very
flexion
dominant society.
And relax.
And the same thing over here. We're
gonna try not to block the camera.
Remember that you need to stop
when you start to feel motion into the hand.
Otherwise you can put too much strain
on the low back.
and relax.
So we've been
in this video
releasing and stretching some of the common tight areas, the quadriceps,
hip flexors, pecks, we mobilized the thoracic spine,
and now we're going to get into a couple of little neck stretches.
First one that you're going to do
is the levator.
How we're going to do that is we're
turning the head slightly.
Putting my hand underneath on the
shoulder and stabilizing, bringing the head up. When you get to that first motion barrier
I'm going to have you gently push back onto the table
and relax.
A little stretch
and one more time push
and relax
and stretch good.
Same thing here. I'm gonna have you gently
push back onto the table.
And relax.
A little deeper stretch
and pushing back
and relax. From there
we're going to stretch out the upper trapezius. I'm gonna have you gently push your
shoulder up into my hand.
Relax
and a little stretch
and one more time
and relax and stretch.
Doing the same thing to this other side.
Let me have you push up into my hand.
Relax
and one more time
and relax.
Good.
Well I hope you enjoyed the video.
Please don't forget to like and subscribe and check us out at
BodyWorkMasters.com. See you next time!