Update: This stretch routine is safe to do but there are still some more images and teaching points to input.

The Relax and Stretch Routine

The Relax and Stretch Routine is about relaxing to stretch to allow the individual muscles to lengthen which then aids better circulation and nerve transmission which then can help against pain.  So where possible only one or two limbs are under tension, the rest of the body should be as if it is asleep.

The Relax and Stretch Routine’s design is to relieve painful muscles and for the muscle to be successfully stretched the rest of the body needs to be relaxed.  So the emphasis on this routine is Relax.

The Relax and Stretch routine does not have to be fully completed in one attempt.  You can dip in and out and do the stretches that apply to your particular area of pain.  Better results are achieved if the full routine is completed at least once a week more often if time and energy constraints do not challenge and in a quiet room away from the hub-bub.

Important: Successful stretching keeps the tension of the stretch within your own comfort ratio.

Important: If you take the stretch to beyond your comfort ratio, you could hurt yourself.

Important: Breathe normally throughout and do not hold your breath.

Important: If anything hurts stop immediately.

This stretch routine forms part of my own 80% Well from ME programme to be published soon.

OK.  Let’s go …

Relaxed Position

Monique is totally relaxed with her head in perfect position, the chin pointing slightly down towards the chest and legs bent.  The pillow or towels under the head should not tilt the face up and back, that deepens the neck arch which can cause problems later. Relax.  Breath.

Freeing Upper Spine

Give yourself a tight hug, wrapping your arms around yourself.  This gently pulls the muscles in the upper back away from the spine.  With your hands wrapped around the shoulders, pull the shoulders from right to left in a rocking motion about 2 or 3 times.

Opening UPPER Spine Stretch

Put your hands behind your head and pull your head towards your chest feeling the stretch go from the neck down the upper back. This may feel tingly and sparky at first, relax and hold for slow count of 10 or for as long as you can even if it is only a count of 1.

If you can manage it pull the head and bring the chin closer to the chest.  Release and gently lower the head to the towel or pillow.

Opening LOWER Spine

Relax your arms to the sides and lift the buttocks off the bed or mat and roll the back down as if you are placing each spinal vertebrae from the ribs to the hips down on the mat one at a time.

Lower the buttocks gently and relax.

Relaxed Position

Return to the relaxed position and breathe.

Lower (Lumbar) Spine Stretch

One at a time bring your legs up to your chest, and then wrap your arms around your knees and pull them into your chest. Check that your head is relaxed on the pillow or towels and your chin pointing down towards your chest.

Your arms are doing the work and you should pull and release the stretch with your arms controlling the tension.  Do not swing the legs, if you swing your legs you are using the muscles we are trying to relax and stretch.  Let the arms do the work, everything else is relaxed as if asleep.  Aim to lift the buttocks off the bed but don’t worry if you can’t.  Do two or three times.

Relaxed Position

Return to the Relaxed Position and relax and breathe.

Left Buttock Stretch

Bring your left knee up to your chest as far as possible.  Grasp the outside of the left knee with your RIGHT hand and PULL the knee in an upwards direction to your Right shoulder.  You should feel the stretch in the middle of your buttock muscles.  Hold for a slow count of 30 seconds or less.  Check your head is relaxed on the pillow or towels.  Your whole body should feel relaxed with only your right arm and left buttock under tension.  If you don’t feel much tension in the buttock, pull the knee closer to the chest before pulling it across to the opposite shoulder.

Relaxed Position

Return to the relaxed position before stretching the Right Buttock, relax and breathe.

Right Buttock Stretch

Bring your right knee up to your chest as far as possible.  Grasp the outside of the right knee with your LEFT hand and PULL the knee in an upwards direction to your LEFT shoulder.  You should feel the stretch in the middle of your buttock muscles.  Hold for a slow count of 30 seconds or less.  Check your head is relaxed on the pillow or towel.  Your whole body should feel relaxed with only your left arm and right buttock under tension.

Relaxed Position

Return to the relaxed position and relax and breathe.

Hamstring Stretch

Bring the right knee into the chest and extend the leg, grab the calf muscles with both hands and pull the leg towards you.  You should feel a stretch in the back of the thigh – the hamstrings.  Aim to straighten the leg to increase the stretch.  Hold for 30 seconds or less.

Gently release the leg and change legs to do the same movement with the left leg.

Relaxed Position

Return to the Relaxed Position and relax and breathe.

Abductors – GFL and ITT Stretch FIrst Position

From the Relaxed Position glue the knees together and drop both knees with the hips following to the right side of the body, keeping both shoulders on the floor.  Feel the stretch in the waist gravitating a little to the buttocks.

Abductor, GFL and ITT Stretch Second Position

Increase the stretch by passing the left leg over the right bent leg and dropping the foot to rest on the floor, the tension will be felt gravitating down the side of the leg.

Abductor, GFL and ITT Stretch Third Position

Now straighten the leg and the stretch should now be felt going past the knee.  This is what you want to achieve and the aim of this stretch.  To increase the stretch move the whole straight leg up towards the shoulder.

When you are in a comfortable position and the leg under slight tension and within comfort ratio hold for 30 seconds or less.

Relaxed Position

Return to the Relaxed position and relax and breathe.

The next series of images are ones you have done before to open the spine.  This is to restore the spine to a normal position after the previous movements.

Freeing Thoracic Spine

Give yourself a tight hug, wrapping your arms around yourself. This gently pulls the muscles in the upper back away from the spine. With your hands wrapped around the shoulders, pull the shoulders from right to left in a rocking motion about 2 or 3 times.

Opening UPPER Spine

Put your hands behind your head and pull your head towards your chest feeling the stretch go from the neck down the upper back. This may feel tingly and sparky at first, relax and hold for slow count of 10 or for as long as you can even if it is only a count of 1.

If you can manage it pull the head and bring the chin closer to the chest. Release and gently lower the head to the towel or pillow.

Opening LOWER Spine

Relax your arms to the sides and lift the buttocks off the bed or mat and roll the back down as if you are placing each spinal vertebrae from the ribs to the hips down on the mat one at a time.

Lower the buttocks gently and relax.

Adductor Stretch

From the Relaxed Position extend the legs one at a time along the floor.  Take the LEFT leg out to the side and feel a stretch on the inside of the leg.  If the adductor muscles are over-stretched you will have pain going up and down stairs for a long time to come.  So make absolutely certain you do not over stretch the adductor muscles.  Hold within comfort ratio for about 5 to 10 seconds.

Bring the leg back to centre and take the RIGHT leg out to the side and feel the stretch on the inside of the right leg.

Relaxed Position

Bring legs back to centre and flex the knees and return to the Relaxed Position.

Deltoid Stretch

Bring the RIGHT arm across the throat and pull down with the left hand placed behind the elbow.  Feel the stretch in the shoulder.

Change arms and do the same with the LEFT arm.

Relaxed Position

Relax and breathe.

Turn over to your stomach with your head turned to one side.

Quad and Hip Flexor Stretch

Flex your left knee and bring your left foot up behind and grab your foot with your  left hand.  If you can’t reach behind you, grab the clothes or socks around your leg.  Now tilt your pelvis.  To tilt your pelvis pull your stomach in tight as if you are bring your pelvic bone up towards your ribs.  You should feel the stretch in the front of your thigh, deep in the groin and around the knee. If you sense a pain in the lumbar back then stop.  The pain indicates that you are not tilting the pelvis enough.  To stop the pain in your lumbar region make sure you are tilting the pelvis (arching the back up) while stretching the quadriceps muscle.

Relaxed Position

Head to Calf Stretch

Neck Stretch

Neck Stretch Levitator Scapulae

Only hold for 2 seconds

Only hold for 2 seconds

Trapezius and Rhomboid Stretch

Stretching the Pectoral Muscles of the Chest

Rest

For those of you with ME you will need to rest completely and even sleep for a while.

For those of you with more energy, stand up carefully and walk without letting your toes leave the floor.  Then jump tiny jumps for a few seconds and the stamp your feet on the floor with as much energy as you can muster.  You should now feel ready to face the day!