StretchFit™ Method: Side to Side Rocking

StretchFit™Method 

Side to Side Rocking

By 

Ashley Osier

MA, HHE, CSMT, CPS, 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.

Class for Joint Openers, StretchFit™ Method and Point Release™ Technique at White Magnolia School of Tai Chi in Kensington, Ca. will continue on Fridays from 10:15am-11:45pm. Drop-ins are welcome and the fee is $20. Please bring a mat and tennis ball and wear stretchable clothing.

To schedule a corrective exercise or therapeutic bodywork session, contact me at ewsomatherapy@gmail.com

Knee Pain Relief: Holistic Solutions

Knee Pain Relief:

Holistic Solutions

By Ashley Osier

MA, HHE, CSMT, CPS,CAMT, CAYT, CWHP

 It brings me great joy to live in a body that is fifteen years older and no longer limited 

by moment-to-moment pain.

Get a tennis ball and place it in between your knees. You can be seated in a chair, on your bed, or on the floor. Keep your feet together and press your knees into the tennis ball. The exact starting point is 4 fingers-width above your knee cap on the edge of the inner thigh muscle/vastus medialis. Should it hurt? Yes! If it doesn't, move the tennis ball until you feel the acupressure point. You will notice a healthy pain/release relationship if you are on the point itself rather than just the muscle. Stay on this point while you read the article and then notice how your knees feel when you get up and walk around.

No one likes pain. It doesn't seem to matter where in the body pain occurs. It simply is no fun. Every time I see someone limping, walking stiffly, or getting in and out of a chair with great difficulty, I remember the chronic pain I used to experience each day and I cringe. 

Recently my pastor spoke about the challenges of his knee pain and I had to sit their watching him without being able to do anything. I have had sore knees that have been swollen and wouldn't bend and where sitting on the floor in a single position for more than a minute seemed impossible. With the cold setting in, many of my clients and students are finding their knees stiffer and more painful than usual. So what is the answer? Is surgery the next step? What about a cortisone shot or taking glucosamine/chondroitin? Should a knee brace be worn or do I get orthotics in my shoes? Will a massage or physical therapy be helpful? Can't I just take some Aleve and hope that it will all just go away!

These are all options, but not all options are for everyone. Over the past fifteen years of working with clients and students in pain from injuries or illnesses, I have tried and suggested individual solutions and multiple solutions. All have worked differently for each individual. The key is in learning about your body and figuring out which solutions will work best for you during each season and with the requirements expected for your body to function. Modifications are often a necessary part of implementing solutions and obtaining successful outcomes. I usually work from a building up from stepping down approach rather than having to step down from building up too fast.

So what are some good "holistic" options. Here are a few.

Point Release™ Technique

Self-Acupressure

Micro and Macro-Stretching

Micro and Macro-Strengthening

Soft Tissue Release/Therapeutic Bodywork

Magnet Therapy

Posture Awareness

Joint Openers

Ice/Heat Therapy

Elevation of Legs

Topicals such as: TigerBalm, Biofreeze, Arnica, Sombre, Zheng Gu Shui

Warm Baths with Epsom Salt

Jacuzzi

Steam Room (wet or dry)

Gentle Swimming

Low Impact Stationery Bike

Walking

Readjusting current workout program

Modifying cleaning routine

Changing hobbies

Get help from family with physical responsibilities

Okay! So now that we have a long working list that does not include surgery or medications, we can start narrowing down which one/s will be best for you and your body. Try one option at a time and see how your knees respond. I will come back to this blog tomorrow and unpack this further. For now keep the tennis ball on your Sp10 acupressure point and notice how much core you need to engage to keep your legs firmly against the ball while remaining in an upright position. 

Double bonus!

You can visit my Pinterest board: Get on the Ball! and check out other acupressure points for the legs in my Lower Body Routine. I'm still pinning photos, so stay tuned. Or you can contact me at: ewsomatherapy@gmail.com

Now get up and walk around. If your knees feel more open, pain free, or mobile, let me know. If you like this blog, share it with others in your network so they can also benefit.

Take Care!

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Originally Posted 7th January 2014 by Ashley Osier

Pain Relief, Point Release, Overall Relaxation, Increased Mobility and Function

Pain Relief, Point Release, Overall Relaxation, 

Increased Mobility and Function

By Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 It brings me great joy to live in a body that is fifteen years older and no longer limited 
by moment-to-moment pain.

PRT was created in 1999 (originally trademarked as Acussage) when after an injury that left me in constant pain, I had nothing but surgery, medication, major medical bills, and loss of function in which to turn. During my Master's degree in Somatic Psychotherapy and Holistic Health Education and becoming a Certified Acupressure Massage Therapist and Instructor, I decided to use myself as a subject. I found that the options to decrease pain and increase function were overwhelming, but I persisted and applied the knowledge to my degrees and certifications during specializations and thesis paper. As a result, I became acquainted with my body in a way I did not know was possible.The subtle levels of listening to pre-pain signals allowed me to stretch, exercise, move and function and build success upon success, eventually leading up to increased levels of function, 
fitness and pain-free living.

As a result of my studies and success with my own physical limitations, I created an Upper, Middle and Lower Body Routine and began teaching my clients privately and to students in group classes. You can find a number of my PRT photos on Pinterest under Ashley Redford. I hope that I will be able to utilize this blog to reach out to those who suffer from chronic pain, physical discomfort and lack of function and mobility. 

If you are a chronic pain sufferer, therapeutic stretching and self-acupressure can make a major difference in the pain you have in your body, how often you experience pain, your ability to function and be mobile. If you are willing to dedicate time to practicing with
a tennis ball on the specific acupressure points that are a part of these routines, you
will notice a difference. If and when you are able to add the stretching and strengthening
pieces to your practice, you will notice a difference in your strength, function and fitness. 
You can use the tennis ball on the floor, in the car, on the airplane, while you sleep, at 
work, at school, and at church. The tennis ball is easy to travel with, so don't forget it 
when you leave the house. I have clients and students who have a tennis ball 
in their purse, car, and desk.

Enjoy this practical way to decrease pain and tension in your body and increase 
function, mobility, and flexibility as you age! 

For more information on private instruction or group classes, you can contact me at
ewsomatherapy@gmail.com.

 Students opening sacral points as well as B48 and the surrounding glute points during our Therapeutic Stretching class. Many people who experience sciatica, low back pain or sacral pain will find relief and extended benefits by practicing this part of the Lower Body Routine each day for 3-5 minutes.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog.