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http://www.internalartsinternational.com/free/phoenix-stretch/
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The Phoenix Stretch is a great exercise for low back pain due to tight low back
muscles and hamstrings. A classic martial art exercise, the Phoenix Stretch promotes
flexibility and correct body alignment. For generations, this simple exercise has been a
component of many Nei Gong routines that preserve and promote health.
In this article, NYIA Instructor Valerie Ghent details the Phoenix Stretch exercise and
talks about her personal experience in treating back pain.
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I resolved to begin my daily exercise with 5-10 minutes of the Phoenix Stretch. After
just a few days of practicing this way I found my lower back relaxing and opening up,
and the pain lessened, until after a few weeks, it was gone.
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How I Cured My Low Back Pain: The Phoenix Stretch Internal Arts In...
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http://www.internalartsinternational.com/free/phoenix-stretch/
leg in front, placing the left heel on the ground with the toes pointing up (figs. 1
and 2). Make sure the body is erect and balanced.
Fig. 1
Fig. 2
MEMBERS AREA
4) Exhale and slowly bend forward from the waist, keeping the hips facing
forward. Let the chest drop towards the knee (figs. 3-5).
Fig. 3
Fig. 4
Fig. 5
5) Hold the final position (fig. 6) for three breaths. Slowly inhale and exhale three
times, using natural diaphragmatic breathing. Feel the breath fill the lower
abdomen and lower back. Feel a widening in the lower back area.
Fig. 6
Fig. 7
Fig. 8
6) Inhale and rise slowly (fig. 7). Use the right leg to lift you up, rather than the
low back.
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http://www.internalartsinternational.com/free/phoenix-stretch/
7) Continue to rise until you return to the start position (fig. 8).
8) Step the left leg back to right so the heels are touching.
9) Turn the left foot 45 degrees to the left and extend the right leg out in front,
placing the heel on the ground with the toes pointing up.
10) Repeat Steps 5 and 6 on the right.
11) Repeat 2-5 times on each leg. Breathe slowly, deeply and continuously
throughout the exercise.
Key Points:
Do not force the stretch. Slowly increase the range of motion over time.
Use the breath to increase the range of motion, relax the muscles and open
up the back. Visualize that you are breathing into any area that is tight or
restricted.
Coordinate the breathing with the movement, exhaling as you lower the body,
inhaling as you rise.
Initially it may be difficult to do this exercise correctly. Using a stool or bench
may help to control the body weight (see fig. 9).
Fig. 9
Looking back, in my case the causes of my low back pain were fairly obvious I just
wasnt paying attention to them. Over a rather long period of time I hadnt heard the
signals my own body was telling me. For months I had been sitting at the computer,
for hours at a time, sometimes not even realizing I was chilly until several hours had
gone by. I was working hard on my music finishing up a new CD while
simultaneously writing another one and promoting my previous CD release it seemed
there just werent enough hours to get everything done. I simply wasnt getting up
from my desk or music workstation regularly to move around and stretch. Then when I
got the bad chill, my back locked up even more. Being so busy I let my daily exercise
slip, from the morning, to the afternoon, to the evening, to sometimes even, oh well Ill
do it tomorrow. As the days slipped by, my body began to complain, until the
unforgettable day when my back seized up literally stopping me in my tracks
stating all too clearly, take better care of me!
I heard the message loud and clear. Now I listen! And I practice the Phoenix Stretch.
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