The Sara Meeks Method, Part II
In my last post, I described a series of gentle movements that are part of the Sara Meeks method. They help decompress and re-align the spine and are very helpful after surgery and during chemotherapy. As you open the chest and relax the back, you restore balance to the body and mind.
The Sara Meeks method continues with several full-body stretches that you also do lying face-up on the floor. They lengthen the arms and legs, elongate the torso and restore height to the spine. It's clear to see the benefits if you do a "pre- and post-stretch measure": Stand facing a wall and reach both arms up to see how high your fingers reach and if your arms are even. Make a mental note and then repeat after doing these exercises to see if you've increased your reach and evened out both sides.
Starting position: Lie on your back with your knees bent, feet flat on the floor. If your chin tilts upward, place a folded towel under the back of your head. Rest your arms by your sides, palms up. If you have difficulty reaching your arm overhead on the surgical side, place a pillow underneath it so it can rest on something. Use your breath as you stretch: Inhale and reach, exhale and release.
1) Extend one arm and leg on the same side of the body. Reach the arm overhead and lengthen the leg, flexing the foot and pressing through the heel to increase the stretch. Stretch out 3 times like this.
2) Change arms, so you are now doing a "cross-body" stretch, with opposite arm and leg extended. Repeat 3 times.
3) Change legs, so you are now doing a "same-side" stretch on the other side of the body. Repeat 3 times.
4) Change arms, so you are once again doing a "cross-body" stretch on the other side. Repeat 3 times.
5) Extend both arms and both legs, doing a "full-body" stretch, reaching arms and legs and lengthening through the torso. Repeat 3 times.
Posted July 5, 2011.
« Next Post | » Previous Post