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