StretchFit™Method Side to Side Rocking

StretchFit™Method 

Side to Side Rocking

By 

Ashley Redford

MA, HHE, CSMT, CAMT

In my StretchFit™Method class, we were working on releasing the low back and hips through focusing on Core Basics. Students deepened into their understanding of activating their core at a micro-level using the abdominal muscles to push the hips side to side as opposed to their hips. The movement provided a way for the hips to disengage and more readily accept the micro-stretching at the micro-attachments. Students further practiced utilizing this StretchFit™movement to actively engage the abdominal muscles to pull their chest down into their thighs while pushing their hips side to side. This allowed the low back to disengage and gently lengthen and release.

Side to Side Rocking comes from a blend of tai chi, chi gong, feldenkrais, and yoga, with added signature fundamentals when I started creating the StretchFit™ Method in 2000. 

These fundamentals include: 

*micro-attachments 

*multi-directional movement/stretching 

*micro-stretching

*micro-awareness 

*posture awareness 

*stabilization 

*muscle activation

A micro- and multi-directional practice can decrease the risk of injury and addresses a moving body with moving stretches. Keep in mind that the movement is not the same as bouncing or ballistic stretching. It is a deeper and more conscious approach to a moving stretch. As we learn to move in and out of stretches with micro-awareness, activating the right muscles and practicing stabilization, we can then bring that practice into our daily function. With injuries, chronic pain, and disabilities increasing, it is becoming more necessary for individuals to increase body awareness and care. The StretchFit Method gives people this opportunity and Side to Side Rocking is just one example of the simple complexity of this method. 

As a simple stretch, Side to Side Rocking lengthens and loosens the legs, hips and low back. The shoulders, arms, and head are totally relaxed, so the neck and shoulders are stretched at the micro-attachments. As a complex practice, the movement adds multi-directional stretching, the muscle activation strengthens performing muscles and the micro-awareness lends itself to all of the micro-attachments involved and waiting to be engaged. To increase multi-directional stretching, I encourage students to practice an "eight" or "infinity sign" pattern, engaging the core to deepen the micro-stretches and release the back.

S2S Rocking can be done throughout the day and is particularly beneficial in the morning upon waking and at night before bed. If you have a sitting job, you will find taking 5 minutes in the middle of your work day will increase your energy and make you feel more open and relaxed.

I will be offering new StretchFit™ Method classes in Pleasant Hill, Ca. starting in December through May and we are currently working on a summer schedule. The current classes include: Joint Openers, Therapeutic Stretching, and Core Basics. Classes at White Magnolia School of Tai Chi in Kensington, Ca. will continue on Fridays from 10am-12pm.

Look for my StretchFit™Method pinterest boards @ http://www.pinterest.com/pin/451274825133210966/

You can contact me @ashleyredford134@yahoo.com for more information or to set up an individual session.

Enjoy!

Ashley

Zig Zag Moving Stretch

StretchFit™ Method

Ashley Redford

HHE, CSMT, CAMT, CWHP

Zig Zag is a stretch for the entire body when done correctly. It is a sequence of movements, rocking side to side, forward and back, making circle 8's, spinal flexing. lengthening the spine, extending through the legs and feet, opening the shoulders, arms, and neck. Zig Zag is to be repeated from beginning to end and back again from 3-5 times for beginners and 5-10 times for advanced students. There is a strengthening component to the sequence and additional movements can be added to increase difficulty 

to promote greater fitness. 

StretchFit™ Method is a dynamic style of stretching that focuses on engaging, strengthening, and stabilizing the muscular, skeletal, and nervous systems through multi-directional movement, micro-stretching, postural awareness, and muscle activation without causing injury. Acu-yoga, tai chi, chi gong, pilates, dance, feldenkrais, therapeutic movement (somatherapy), posture awareness therapy, and physical therapy exercises are some of the original components of the StretchFit™ Method. Advanced methods are being developed and I will present those in the coming year.

I started developing this style of stretching when I became injured in 1997 and was told that I had to have surgery, I would never be able to be a bodyworker, and that I would be cripple by the time I was 50. Well I am not 50 yet, but it is 16 years later and I am in better shape now than I was then, am more flexible now, am not in chronic pain, and specialize in therapeutic bodywork. To say the least, I am a testimony to the modalities I have created, have studied and currently practice and teach to others. 

If the StretchFit™ Method is stretching, why not just practice yoga? Yoga is fantastic. There is no doubt about it. It is a singular-directional style of stretching the body that is very focused and when practiced safely and with repetition, the body responds with more flexibility and strength. When you integrate proper breathing practices and a gentle mindset, it becomes a tool for stress management and has a calming effect on the Central Nervous System. Yoga is also based in Buddhism and Hinduism, so for those who wish to integrate these religions or philosophies into their practice, yoga presents this opportunity. 

The problem I found with yoga is that the majority of my clients, when I first started doing bodywork 16 years ago, were injured yoga students and teachers. I also was injured in a class where the teacher came over, on more than one occasion, and pushed my body to try and further my stretch. I was also twisted and asked to hold the position. The teacher never asked if I had any injuries or was in pain prior to pushing or twisting my body. 

Many of the classes are too big for individual attention, too many teachers do not focus on injury prevention, and the body was made to move, not be set in a pose for a set time. For stabilization purposes though, simple balancing postures can be highly effective, as long as the postures fit each person's level of stabilization fitness. Still, trying to stabilize in one position for a minute or longer with bad knees, carpal tunnel or thoracic outlet syndrome can be terribly hard on the body and a risk for micro-tears. 

StretchFit™ Method addresses range of motion in each position as a continuum as well as micro-stretching at the attachment points. Most of the clients I have seen over the years come with micro-strain/tears not big muscle tears, though this happens as well. When rehabbing my own injuries over the years, I have found that the more I can consciously rehab injuries at a micro-level, or at the initial site (usually at the attachment area-joint), my body heals better, faster, and is more resilient afterward. This requires micro-movement in multi-directions. I have yet to re-injure myself or make my symptoms worse with this method of stretching, but have hurt myself on more than one occasion when practicing yoga, during a class, in the past. 

Micro-movement and macro-movement is what the body is designed for as well as being able to perform actions with stability, strength, power, and endurance. In order to have this integrated approach, body and posture awareness is essential. Knowing how to line up the joints and which muscles to engage to best support the body structure and lengthen the nerves and tissues ensures the most advantageous outcome. You cannot expect yourself to reasonably walk into a class or appointment be shown an exercise/movement/posture one time, leave with directions, notes or nothing and expect to continue practicing it all correctly with optimal results.

An example of this is from a recent client who came in injured and had spent over $1000 in physical therapy only to end up hurting worse than when she went in. After a few sessions together, her symptoms improved and we began working on beginning stretches and strengtheners best suited for her needs. But in order to accomplish this task, it was critical to teach her about her muscular anatomy, which muscles to activate and how that looked, felt and was accomplished. When she was going to physical therapy, she was shown the exercise and then sent home with a piece of paper to practice on her own. She didn't even go back in to make sure she was practicing the exercises correctly. It is no wonder then that she ended up in more pain. Individual coaching is essential when dealing with injuries, muscular imbalances and chronic pain symptoms.

In the above photo I have what I call Zig Zag. As you gently or actively hang forward, you rock your body forward and back while stretching the feet "toes out" and then "heels out" until you are at your most comfortable leg stretch. Students can practice additional multi-directional, micro-stretching and muscle activation techniques to enhance the benefits of Zig Zag for as long as is comfortable (within 2-5 minutes). Remember to breathe deeply and rhythmically to support the body's cardiorespiratory system.

The photo above does not have the full sequence of movements, but the basic movements are quite transformational. Enjoy the sequence and the benefits that come with its practice. 

You will be surprised with how good your body feels afterward. 

If you have any questions, you can contact me at ashleyredford134@yahoo.com