These are stretches you should do to start everyday for any lifestyle to help maintain optimum health. This is for any basic movement and function of the body as well as posture. It has also been carefully designed by Paul Chek to hit every part of the body to give you a full body stretch. If you want to move through your day fluidly and without pain I recommend drinking a glass of water and doing these stretches as soon as you wake up. You do not have to accomplish all but just pick the ones that feel would help you the most and work from there. I’ve had some permanent dysfunctions with my back in my life that led me to discovering yoga and Paul Chek. The amount of yoga I was doing to keep my body in good condition was impossible at time with my busy lifestyle. Eventually I found these stretches in a book that I bought after watching a YouTube video by Paul Chek. He is someone who as studied physical therapy, anatomy and has been helping professional athletes return to their sport from injuries. He has studied the body for decades and claims these are the perfect stretches to stretch every part of your body. I now preach this to my clients. Now with less then 20 min of stretching a day I feel great. Taking it easy and doing these stretches will help. The pictures of the stretches are above and some important information when doing them. I recommend you read in detail how to do these by getting Paul Chek’s book Eat, Move, and be Healthy. Which has many important foundations of taking care of yourself. Life is busy and tough and Removing any unnecessary resistance in the body from tight muscles, normal aches and pains from daily activity will help. I teach this class on an occasional basis at the Priory Hospital. Note: Many of the stretches below will use a contract-relax method. The three basic phases of a contract- relax stretch are: 1. Move into initial stretch. You should feel the muscles being stretched, but it should not be uncomfortable. 2. Contract the muscle being stretched as you inhale. Use either your hand or the floor to provide resistance. Use only a light force when you contract. 3. Relax as you exhale, moving immediately into the stretch position after you release the contraction. You should find that you can move further into the stretch Most of these stretches I do with 5 sec of tension on an inhale and 5 sec of releasing the breath and moving deeper into the stretch. I would recommend doing all of them with that duration if you are pressed for time. If not as pressed for time the neck stretches are recommend to do for 10sec. The ones for the 90/90, hamstring, calf, and IT band are recommended doing for at least 20 sec. McKenzie press is recommended doing 10x. Any and all of them are recommended repeating as my times as you feel necessary until you feel loose. The 90/90 stretch I have found to be the most important for my hips and has been a blessing to my life. Below is a YouTube video on the 90/90 stretch in case it will be just as important to you. I want to make sure you know how to do it right.
Stay blessed, Stay Loose!
Gareth Michael
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