Modifications for Meridian Stretch Exercises

Transcription

1 Modifications for Meridian Stretch Exercises Lung/Large Intestine Problem: Can t get your thumbs to interlace due to shoulder discomfort? Try holding on to a broom handle to practice extending your shoulder backward. Breathe deeply into your whole body as you sustain the posture. The Large Intestine meridian is stretched and felt in the front of the extended arm and shoulder.

2 Lung/Large Intestine Continued Lung/Large Intestine Stretch Modification Modified posture: hold a scarf or strap between your hands as you do the complete posture. This way you can do the full posture even if you can t interlace your thumbs. Stomach/Spleen Modifications Problems: Tightness in your ankles? Pain in your knees? Try a pillow under the ankles for ankle tightness Try a pillow between the butt and feet to relieve the knees Use both pillows if both your ankles and knees give you troubles.

3 Stomach/Spleen Modifications Continued Don t be shy about using a lot of pillows If you are experiencing a lot of discomfort in the legs and ankles, then there is no need to try to add the backbend. Just sit in seiza position with the quantity of pillows that allows you to activate and breathe into the meridians without undue discomfort. Supported seiza sitting, all by itself, is beneficial for the Stomach and Spleen meridians. Stretching the torso without the seiza sitting position If you don t do the backbend in seiza position, then here is another way to stretch the Spleen and Stomach meridians in the torso. Put some pillows under your low back and head, and some pillows under your arms so you can recline with your arms overhead and a gentle stretch through your stomach, chest and front of your neck. Supported Backbend If your knees and ankles are doing fine, but the backbend to the floor doesn t feel right or causes back pain, try using a tall stack of pillows to support your back in the backbend.

4 Stomach/Spleen Modifications Continued Extending the hip another way If you prefer to omit any reclining backbend position, here is another way to stretch the stomach and spleen meridians in the torso and hip. Heart/Small Intestine Modifications Problem: Forward bending just causes your low back muscles to work overtime? Solution: Sit on a pillow and it will be easier to lean your belly forward Problem: The posture causes pain in the ankles, knees or hips? Solution: Put pillows under your knees so that your legs don t open as wide.

5 Heart/Small Intestine Modifications Continued Combine both types of pillows as needed: one to sit on, one under each knee Try starting with your back against a wall for extra low back support. Special Alert: Bulging/Herniated Disks: If you have dislocated discs in between any of the vertebrae, forward bends such as the Heart/Small Intestine stretch (or any of exercises C-F) may risk worsening the dislocation of the disc. If you feel persistent back pain that increases with any of these exercises and does not result in an overall improvement of back pain within minutes after the exercise, discontinue the forward bends and instead do the options marked safe for sensitive backs. Safe for Sensitive Backs Instead of doing a forward bend, you can just stretch the Heart & Small Intestine meridians in the arms in this way, one arm at a time. One hand reaches back to touch the upper back. The other hand reaches over to hold the elbow and stretch the arm back.

6 Bladder/Kidney Modifications Using the wall for support If your low back muscles are working too hard without getting you forward, consider using the wall for support. You can also place a pillow under your seat and under your knees to get a more advantageous angle to let gravity help you. In that case, the pillow that you are sitting on helps you overcome gravity, and the pillows under your knees help protect your knees from hyperextending. Safe for Sensitive Backs This posture allows a gentle stretch of the meridians without requiring a forward bend. This position with the legs up the wall is known as Kidney Repose, and it also helps drain blood and fluid towards the low back to support and strengthen the low back.

7 Bladder/Kidney Modifications Continued Using a strap to stretch the meridians in one leg at a time (safe for sensitive backs) Set one foot flat. Bring the knee to the chest. Hook the strap around your foot, just under the ball of the foot. Extend the leg. It s okay to have your other foot flat if having that leg straight bothers your back. You can even stretch both legs at once with the strap.

8 Pericardium/Triple Heater Modifications Bolster under the legs as needed As with the Heart/Small Intestine exercise, add extra cushions under your knees/legs if you re having pain in your hips, ankles or knees. Stretching Pericardium without a forward bend (safe for sensitive backs) Pericardium Arm Stretch If forward bends aggravate disc problems for you, here is a way to isolate the meridian in the arms without a forward bend. Extend the hands in front of you. Peel them apart and draw a wide arc out in front of you, as though you could touch the middle fingertips together behind your back. Breathe deeply into the whole body as you maintain the pose.

9 Stretching Triple Heater without a forward bend (safe for sensitive backs) Triple Heater Arm Stretch One arm reaches across to the opposite shoulder and rests on the chest. The other arm holds at the elbow to stretch the arm across the chest. Liver/Gallbladder The illustrations in the meridian exercise guide are not ideal for Liver and Gallbladder. Above is a better illustration of the basic Gallbladder stretch. Lift up and away from your seat, while keeping your sitz bones planted on the ground. You may find it helpful to look up towards the ceiling as you bend towards the side. Modified Gallbladder Stretch You may find it easier to practice with only one leg extended. Be sure that your sitz bones both stay on the ground. If your sitz bone is coming off the ground, you re going too far. Concentrate on elongating between the floor and your arm, and breathing into the whole body. Don t worry about how far you stretch.

10 Liver/Gallbladder Continued Basic Liver Stretch Let the belly drop towards the floor. That is enough forward bend. Your arms reach up towards where the ceiling meets the wall. Modified Liver Stretch Problem: Too painful on the inside of the thigh? (adductor muscles) Try extending only one leg at a time. The stretch is not so intense in this position. Change legs and repeat.

11 Liver/Gallbladder Continued Liver Meridian Stretch Modification Problem: legs don t open very wide? Low back working too hard? Try propping under the seat and under the knees. Then creep the fingertips gradually out. Be sure to lift your spine up and out of your hips, drop your belly towards the floor. This way Not this way How to practice the Gallbladder stretch if your legs don t open wide. If your legs don t open very wide, please note that when you bend to the side you should bend more or less straight sideways. Don t try to bend over your leg. Make sure that your sitz bone on the side that is elongating stays rock solid on the ground. Sidebend only to the degree that you can maintain your sitz bone on the ground.