| Movement #6 |
| Zigzag stretch for shoulder, opening your legs front and rear |
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. |
 |
 |
 |
| while zigzagging, you can stretch the hip joint |
|
|
 |
| slice at 10° |
|
|
 |
| zigzag arm |
|
|
|
| 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 |
|
|
|
|
|
| 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, pushing violently and minutely. |
 |
 |
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. |
|
|
| 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). |
| distinction |
 |
 |
 |
| big toe |
4 toes |
ankle |
|
| Move separately, and you can keep flexibility muscular strength. |
| move distinguishably |
|
⇔ |
|
| up and down alternately |
|
| for calf and shin |
|
⇔ |
 |
| bend and extend alternately |
|
| for each finger |
 |
⇔ |
 |
| open and shut alternately |
|
|
|
|
| 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) |
 |
 |
closer and spreader
alternately |
|
 |
|
| outside of the shin |
|
| ↓ |
 |
|
| back of the knee |
|
|
|
|
| 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. |
 |
| pull the toes |
|
|
|
|
 |
| inside line |
|
|
|
|
| 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. |
 |
| Plus abdominal muscles training |
|
 |
 |
| slice and turn |
|
|
|
|
| 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 for 1 minute. 3) Hold yourself bending
both legs for 1 minute.
Stick both knees. Stick yourself on the floor.
If you have enough scope, wiggle here and
there. |
 |
| 2) one leg |
|
⇒ |
 |
| 3) both legs |
|
|
| "seiza" |
"wariza" |
 |
 |
| sit on the legs |
sift the legs aside |
|
|
|
| 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. |
 |
| knee bending |
|
|
 |
| slice at 10° |
|
 |
 |
| lift and bring one leg bent close to the stomach |
|
|
|
|
| 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. |
 |
| knee extending |
|
|
 |
| slice at 10° |
|
|
 |
 |
 |
| lift and pull one leg extending straight |
|
|
|
| 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. |
 |
| pull both thighs |
|
 |
| slice at 10° |
|
 |
 |
| keeping close, bend to various direction |
|
⇒ |
 |
| open the legs |
|
|
|
|
| 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. |
 |
| pull both thighs |
|
 |
| slice at 10° |
|
 |
 |
| keep extending, bend to various direction |
|
⇒ |
 |
| open the legs |
|
|
|
|
| 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) |
 |
 |
| turn the knees inward, closer and closer |
|
|
 |
| around sacrum |
|
|
|
|
| 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. |
 |
| push the leg side using the heel |
|
|
 |
| side line |
|
|
|
|
| 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. |
 |
 |
| zigzag the knee and ankle (using your hand) |
|
⇒ |
 |
| lower belly and inner pelvis |
|
| ⇒ |
 |
| around sacrum |
|
⇒ |
 |
| open wide at right angles |
|
|
|
|
| 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. |
 |
 |
| goal of the toes is the floor |
|
 |
| Piriformis |
|
 |
| Semitendinosus, etc. |
|
|
|
