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FAQ
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| Last updated: 2022/3/16 |
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| ＜Q1 360° Ryokochan Stretch with Rikachan ＞ |
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The human body build on hundreds of skeletal
muscles. A joint consists of several muscles,
which contract severally and jointly to move.
Joints are connected with others, and move
jointly the whole body.
The "360° stretch" means to
stretch muscles in every direction toward
360°, making a change of angle bit by
bit. By standing stretch, you must hold yourself
firmly, so you can built muscles, too.
Observing yourself, try your muscle to enlarge
ROM (range of motion) against the limit.
You know practically and logically which
way to move hard or smooth, how wide to spread,
and how far to bend.
If you find a painful angle, it is a stretch
point. Bear for 10 seconds. "Try pretty
hard, but not too much" is a key to
advance. |
| beginner |
Your body may be too rigid to stretch. As
you reach the limit, keep yourself holding
for some time, and you will enlarge ROM against
the limit a bit more. |
| middle |
If you find a painful angle, try to bear
for 10 seconds. Against the particular pain,
try to bear for 1 minute. |
| advanced |
If you can stretch with ease in any angle,
wigwag various part of body. |
The model, "Rikachan" is a Japanese
dress-up doll for little girls, who has narrow
ROM . Please make up with your imagination
to practice. Please refer to <Q2 Ryokochan Walk> for correct walking. |
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| A: 360° Standing stretch on one leg ★ combined with muscle training |
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| Imagine your trunk, right leg and left leg
as 3 "columns". Stretch the rim
of the columns toward 360°. Change the
angle bit by bit. Standing leg and trunk
are the axes, hold firmly, and you will train
the muscles for keeping posture. |
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| Movement #1 Bend upper body toward 360°, standing on one leg |
| Set the right heel on a cushion on a higher
place. Bend forward with the hands, changing
the angle bit by bit, roughly at 10°,
like to slice the space. As you change the
angle, you know you can stretch different
muscles. Fix your left leg and lumbar region
(pelvis, hip, waist) as axes. |
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or |
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| Start: bend forward |
(according to ability) |
slice the space |
| ⇒ |
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⇒ |
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| change of angle to leftward |
to downward |
backward |
reverse side |
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| Movement #2 For groin ligament, front and inside root of femur to foot |
| Set the right inside ankle arch on a cushion
in parallel. Stretch the groin ligament,
inside and front thigh to foot. Change posture
gradually from sideways to front. Fix your
left leg as axis. |
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⇒ |
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⇒ |
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| Start: put inside ankle arch |
sideways to front |
front thigh |
slice at 10° |
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| Movement #3 Twist: Turn upper body on a pivot |
| Set the right heel on a cushion in parallel.
Twist the upper body to the limit deliberately
and tightly imagining screwing a corkscrew
into a wine bottle. For enlarging the limit,
grasp something (body, wall or furniture).
Fix your left leg and hip joints as axis. |
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⇒ |
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| Start: set the heel |
twist rightward |
twist leftward |
turn upper body |
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| Movement #4 Bend the knee right side and left, pushing by hand |
| Set the right heel on a stand in parallel.
Push the knee by hand down towards right
and left. Fix left leg and hip joints as
axis. |
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⇒ |
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⇒ |
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| Start: set the heel |
bend down rightward |
bend down leftward |
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| Movement #5 For around hip, plus femur, calf and Achilles' tendon |
| Set the right heel bending knee. Extend left foot behind. 1) First, stretch
toward 360°, moving slowly into all angle checking on each and every
muscle. 2) Bend your body toward the front femur tightly to stretch the
Rectus femoris (one of the quadriceps femoris muscle). Stretch your calf
and Achilles' tendon enough. |
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⇒ |
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| hip, groin and hip joint plus variable muscles |
hip to legs, plus Rectus femoris |
calf, outside root to ankle and Achilles'
tendon |
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| *Appendix; Movement #25 ★ Stand on both legs |
| Stand straight on both legs closed tightly. 1) Fixing firmly both legs.
Twist upper body securely. You can stretch Poplitenus muscle on the back
of the knee. 2) Bend yourself toward 360°, finally touch the floor
and dig it. 3) Raise the heels stuck 10 times for training the inside muscle
of the thigh. |
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⇒ |
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⇒ |
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stretch the back of
the knee, too |
bend toward 360° |
raise 10 times,
sticking heels |
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| B: 360° lying stretch on the floor or
bed |
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| Lying on the floor, stretch various muscles
toward 360°. You feel easy because it
is freedom from pressure of gravity. If you
do it in sleeping intervals in the bed, you
will sleep again relaxed, though you suffer
from insomnia. |
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| Movement #6
Zigzag stretch for shoulder, opening your legs front and rear |
Dozens of muscles are connected through the
shoulder. According as you change the angle,
you know you can stretch different muscles
from the body and arm.
| <body> |
⇔ |
shoulder |
⇔ |
<arm> |
neck
chest
ribs
shoulder blade
upper back |
| elbow ⇔ wrist ⇔ fingers |
1) extend palm up
2) extend palm down
3) zigzag with elbow and wrist |
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Lie down on your side to stretch the shoulder joint. There are three forms.
1) First you extend straight the arm with palm up. 2) Extend straight
with palm down. 3) Zigzag with elbow and wrist by moving at multiple angles.
Try to enlarge ROM against the limit, changing
angle bit by bit, roughly at 10°, like
to slice the space. If you find painful angle,
it is a stretch point. Hold for 10 seconds
bearing pretty hard.
While stretching around the shoulder, open
the legs wide front and rear to stretch the
hip joint. |
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| while zigzagging, you can stretch the hip
joint |
slice at 10° |
zigzag arm |
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| Movement #7 Violent jerks to foot by your own foot |
| Lie face up on the floor. Push the toes by the heel, and push the
sole by the toes. |
| stretch by your own foot |
Put the right heel on the left toes.
Screw down between fingers, and push with violent jerks. Spread out, bend
upward, downward and sideward.
Push the instep by the heel. Push the sole by the toes. (*As the foot is
very tough, so it will not be destroyed) |
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| push violently and minutely |
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| *Appendix; Movement #26 Stretch and exercise for toes |
| Lie face up on the floor. Your shin is composed by three muscles; to move
the big toe, 4 toes and the whole toes (=ankle). Move separately, and you can keep flexibility and muscular
strength. |
| <distinction> |
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| big toe |
4 toes |
ankle |
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⇒ |
| move distinguishably |
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⇔ |
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| up and down alternately |
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& |
| for calf and shin |
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⇔ |
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| bend and extend alternately |
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& |
| for each finger |
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⇔ |
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| open and shut alternately |
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| *Appendix; Movement #27 For the leg side and the knee |
| Lie face up on the floor. Fix the body, and stretch out
both legs straight. Close your toes tightly inward to stretch the outside
of the shin. Spread the toes outward to stretch
the back of the knee. Repeat 10 times alternately. (*Compare with
#15; target muscles are different) |
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| outside of the shin |
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⇐ |
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⇔ |
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closer and spreader
alternately |
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⇒ |
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| back of the knee |
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| Movement #8 Grasp the ball of foot, and pull it strongly |
| Lie face up on the floor. Grasp the ball of the foot and put it on the other thigh. Pull the foot strongly, and you can stretch the inside muscle of the thigh. Stretch each toe separately by your fingers. |
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| pull the toes |
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| Movement #9 Neck stretch by hand(s) |
Lie face up on the floor. Dozens of muscles pass through the neck, which
is connected with the head, back, shoulder and shoulder blade. Grasp the
head by a hand or hands. Pull and twist in every direction toward 360°,
making a change of angle bit by bit. Stretch slowly and tenderly confirming
each muscle.
And you can exercise to strengthen your abdominal
muscles at the same time. |
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| combined with abdominal muscles training |
slice and turn |
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| Movement #10 Fell over bending knee(s) and hands up |
The basic form is Japanese "seiza" which means to sit with your legs
bent beneath you. To shift the legs aside,
to mean Japanese "wariza".
1) Fall over on the floor extending the hands up as far as you can. 2)
Hold yourself bending one leg. 3) Hold yourself bending both legs.
Stick both knees. Stick yourself on the floor.
If you have enough scope, wiggle here and
there. |
| "seiza" |
"wariza" |
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| sit on the legs |
sift the legs aside |
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⇒ |
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| 1) fell over |
2) one leg |
3) both legs |
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| Movement #11 Stretch the root of femur bending leg |
| Lie on the floor face up. Lift one leg and
pull. Stretch the root of thigh bending leg. |
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⇒ |
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| lift and bring one leg bent close to the
stomach |
slice at 10° |
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| Movement #12 Stretch the root of femur, extending straight |
Lie on the floor face up. Lift one leg extending
straight to stretch the root of thigh. You
know you can stretch different muscles from
when you bend the knee.
Dozens of muscles pass through the root;
from lumbar region (pelvis, hip, waist) to
leg. Paying attention to each muscle, enlarge
ROM against the limit changing angle bit
by bit, roughly at 10°. If you find a
painful angle, you hold for 10 seconds bearing
pretty hard. |
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| lift and pull one leg extending straight |
slice at 10° |
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| Movement #13 Lift both legs bent and bring close to the stomach. And open gradually |
| Lie on the floor face up. Lift both legs
bent and bring close to the stomach using
by the hands. 1) Bend from leftward to rightward,
changing the angle bit by bit. 2) Open the
legs wider and wider gradually. |
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⇒ |
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| pull both thighs |
keeping close, bend to various direction |
open the legs |
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| Movement #14 Lift and open the extending legs |
| Lie on the floor face up. Lift both legs
extended using by the hands. 1) Pull together
extending straight. 2) Open the legs wider
and wider gradually. |
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⇒ |
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| keep extending, bend to various direction |
open the legs |
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| Movement #15 Bring both legs inward forcefully for back pelvis |
| Lie on the floor face up, stretching out your legs straight. Lift
a bit the knees and bring both legs closer. Bring closer the knees forcefully
as you can. You can stretch the muscles of the back of the pelvis, around
the sacrum. (*Compare with #27; target muscles are different) |
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| turn the knees inward, closer and closer |
around sacrum |
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| Movement #16 Push the leg side by the heel to stretch the hip joint to foot |
| Lie on the floor face up. Push the leg side
strongly by your heel. You can stretch the
muscles from above the hip joint to leg side,
to knee side, and to foot. |
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| push the leg side using the heel |
side line |
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| Movement #17 Zigzag legs for pelvis and legs & wiggle the body for belly and hips |
Lie on the floor. Try to change your form
at multiple angles. Dozens
of muscles are
connected each other. 1)
Zigzag the knee
and ankle, you can stretch
different muscles
in the hips. 2) Open your
legs in front and
behind, as wider as you
can. Stretch the
belly and inner muscles
of pelvis. 3) Cross
both legs to stretch around
sacrum. 4) Open
wide at right angles.
Pay attention to each and every muscles.
Try to enlarge ROM against the limit. If
you find a painful angle, you must hold for
10 seconds. |
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⇒ |
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⇒ |
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⇒ |
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| zigzag the knee and ankle (using your hand) |
lower belly and inner pelvis |
around sacrum |
open wide
at right angles |
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| Movement #18 Crept lying for piriformis |
| Lie crept face down on the floor. Stick the thigh together, bend the knees,
and bring the toes outward. Stick the toes toward the floor. So you can
stretch the back pelvis; from the sacrum to the hip joint, especially the
Piriformis. Besides, you can stretch the side line from the hip joint to
legs. Hold for a while bearing pretty hard. If you have enough scope, wiggle
here and there. |
| ★ hold for 1 minute |
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| goal of the toes is the floor |
Piriformis |
Semitendinosus, etc. |
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| Movement #19 Crept lying for pectoralis major |
| Start from the "seiza", sitting with your legs bent beneath you.
Lie crept down on the floor extending both hands forward as far as you
can. So you can stretch the muscles around the shoulder, especially the
Pectoralis major which goes from the chest to the shoulder. |
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⇒ |
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| start: from "seiza" |
hold for a short while |
Pectoralis major |
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| Movement #20 Stretch upper parts of body sitting on the legs bent |
Japanese "seiza", sitting with
your legs bent beneath you, which needs enough
flexibility. So it is useful to stretch the
knees, front thighs and ankles. While sitting,
stretch the shoulder, shoulder blade, neck,
chest and back.
1) Twist the upper part of body. 2) Pull
the upper arm by forearm to stretch around
the shoulder. 3) Clasp the hands behind,
and pull backward. 4) Clasp the hands above,
and pull upward and sideward. 5) Zigzag the
shoulder, elbow and wrist.
Paying attention to each and every muscle,
try to enlarge ROM against the limit. If
you find a painful angle, you must hold for
10 seconds. |
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| 1) twist |
2) pull the upper arm by forearm |
3) pull the hands down |
4) pull the hands up |
5) zigzag from shoulders to hands |
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| C: 360° Sitting stretch on the floor |
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| Sitting on the floor, stretch various muscles
toward 360°. The floor is the ruler.
You can measure your progress by the floor. |
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| Movement #21 Sit with joined legs extended in front |
At first, sit extending one leg in front
on the floor. Next, both legs extending together.
1) Twist the upper body. 2) Bend from leftward
to rightward, changing the angle bit by bit.
Paying attention to each and every muscles,
try to enlarge ROM against the limit. If
you find a painful angle, you must hold for
10 seconds.
3) The goal is to join tightly the upper
body and legs. Bend forward as much as possible,
and hold for 1 minute bearing pretty hard. |
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| stretch one leg |
both legs |
hold for 1 minute |
slice and turn |
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| Movement #22 Sit straddle |
Sit straddle on the floor. Open the legs
as wide as possible. 1) Twist the upper body.
2) Bend from leftward to rightward, changing
the angle bit by bit. Paying attention to
each and every muscle, try to enlarge ROM
against the limit. If you find a painful
angle, you must hold for 10 seconds.
3) The goal is to join tightly with the floor.
Bend forward as much as possible, and hold
for 1 minute bearing pretty hard. |
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| bend toward the floor |
goal: hold for 1 minute |
slice and turn |
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| Movement #23 Sit cross-legged and bend forward holding the toes |
| Sit cross-legged on the floor. Stick the
soles each other. Stick the knees toward
the floor. Bend forward. Approach the forehead
toward the floor. Shift the toes gradually.
Finish with "wariza". |
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| cross-legged |
bend forward taking the toes |
finish: "wariza" |
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| Movement #24 Bend upper body backward to stretch the abdominal muscles |
| Sit with your legs extended behind, and bend
your upper body backward. Stretch the belly
as far as you can. Next, curve the belly
pulling the ankles. |
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⇒ |
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| support with hands |
pull the ankles |
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|
 Stretch, Sport and Acupuncture are the Trinity
to realize the energetic life |
Are you anxious if you may destroy yourself
by trying too hard? Don't worry about it.
No human kill himself by wringing his own
neck. You are the best who knows your limit.
The balance of muscles will change with the
development of obtaining the flexibility.
So you may feel pain someday in some part
of body. However you have trouble with something,
Acupuncture helps you to cure. You will be
surprised at your progress, because you will
know to have obtained more flexibility than
before.
Slow moving stretch, "360° Ryokochan
stretch" not only enlarge ROM ( range
of motion) but also draw the flow of blood.
New blood flow and clean up the body wastes.
I propose you trying the stretch, sport and
Acupuncture as the Trinity to realize the
energetic life. |
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