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resonantThe more I swim, the stronger I get in previously neglected muscles. Which, OK, yay for strong, of course, but it also means that I've got some tightness that isn't touched by any of the stretches I know.
Eventually, after some weeks of increasing discomfort, I did figure out how to stretch my trapezius (and will share, if anybody's having the same problem), but I've got two lower-body areas left that I can't get at.
So if I describe where it hurts, could those of you who are good at this kind of stuff -- particularly swimmers -- describe or link to suggested stretches?
[editing to add: I'm quite belly-enhanced, so anything that requires me to fold right in half with both legs at once is going to be incompatible with breathing.]
The first stiff area sits right on top of my hipbones. Leaning over sideways doesn't do anything for it, nor does lying on my back and pointing my knees in various directions or kneeling and pointing my butt in various directions.
The second one is in the lowest possible part of my lower back, like right over my tailbone. Toe touches help a little but not much.
Anybody have any suggestions? I'd be eternally grateful and sleep a lot better at night.
Eventually, after some weeks of increasing discomfort, I did figure out how to stretch my trapezius (and will share, if anybody's having the same problem), but I've got two lower-body areas left that I can't get at.
So if I describe where it hurts, could those of you who are good at this kind of stuff -- particularly swimmers -- describe or link to suggested stretches?
[editing to add: I'm quite belly-enhanced, so anything that requires me to fold right in half with both legs at once is going to be incompatible with breathing.]
The first stiff area sits right on top of my hipbones. Leaning over sideways doesn't do anything for it, nor does lying on my back and pointing my knees in various directions or kneeling and pointing my butt in various directions.
The second one is in the lowest possible part of my lower back, like right over my tailbone. Toe touches help a little but not much.
Anybody have any suggestions? I'd be eternally grateful and sleep a lot better at night.
(no subject)
Date: 8/22/10 01:29 am (UTC)(no subject)
Date: 8/22/10 01:36 am (UTC)And, if anything, it's going to expand your ribcage rather than contracting it, so breathing should be easy.
(no subject)
Date: 8/22/10 01:43 am (UTC)To stretch your left trapezius:
1. Sit up straight in an armless chair*.
2. Reach down with your left hand and grab the under the seat of the chair -- what you want is for that arm to be stretched out as straight as possible.
3. Point your chin roughly toward your right nipple, and use your right hand to gently pull your head further down in that direction.
You may need to move your chin somewhat left or right. If you're doing it right, you will know.
* I've been known to do this stretch on the toilet, but you have to be comfortable reaching down and touching the outside of your toilet bowl, which means either your bowl has to be very clean or your standards have to be very low. Guess which one's me?
(no subject)
Date: 8/22/10 01:44 am (UTC)For an additional stretch, you could try wrapping your arms around the back of your calves (but only while standing firmly on both feet. Don't do this with one leg crossed over the other). I've got a "belly-enhancement" (I like that. I'm using that from now on) too, and I promise this is actually accomplishable if you breathe shallowly and through your nose.
From any of these positions, remember to "roll up" from your core, don't shoot straight back up. This can cause lightheadedness and isn't actually good for your back. Keep your chin tucked as you roll up, and breathe in slowly. It should take to about a count of 4 or 5 to get all the way back up.
If this doesn't help, or you're already doing this, try lying on your back, curling up like a shrimp and basically throwing (but very slowly) your legs over your shoulders. Hold that for a while. That one is my least favorite because it's really uncomfortable, but it's great on lower-middle back pain. You can also try a variety of stretches to strengthen your lower back - because it sounds like that might be the problem - but they will mainly involve sitting with your legs akimbo and in a swastika-reminiscent shape on the ground and turning to one side, and holding that position.
Any basic yoga dvd should give you some stretches that help with back soreness. Feel free to message me if you have any questions about what I said. Good luck!
(no subject)
Date: 8/22/10 01:44 am (UTC)For the back thing: I get kinked up in the lumbar area sometimes too, and what fixes it is bending over my knees - like you're saying about a toe-touch - but then trying to push up toward the ceiling with my butt while I'm bent over like that. On me, that makes a popping sound when it's kinked up enough to need it.
(no subject)
Date: 8/22/10 01:55 am (UTC)Huh -- when I tried the butt-to-the-ceiling thing, I got a nice stretch in my hamstrings but nothing else. Possibly I need to loosen up my hamstrings before I can tackle anything else?
(no subject)
Date: 8/22/10 01:58 am (UTC)(no subject)
Date: 8/22/10 02:01 am (UTC)The shrimp one (great image!) sounds like the Plow in yoga? Think I'll wait till the kidlet's awake and can give me a shove if I need one.
You know what -- yoga classes are included in my gym membership. What I should do is go to one and ask the instructor for advice.
(no subject)
Date: 8/22/10 02:07 am (UTC)You can also try sitting on the floor cross legged (with each foot pulled up onto the thigh), then lean back so you're lying down with crossed legs. Stretches the hips very well.
Stretches which twist the spine help me loosen the small of my back, as well.
(no subject)
Date: 8/22/10 02:19 am (UTC)(no subject)
Date: 8/22/10 02:29 am (UTC)There's also a similar yoga pose where you start from knees up feet on the floor, tip your knees all the way over to the left, then put your left foot on top of your right knee. Turn your head to look away to the right. Switch, repeat.
(no subject)
Date: 8/22/10 02:35 am (UTC)YES.
Thank you. Now maybe I can get to the point where it doesn't wake me up every time I move in the night!
(I expected to feel most of the stretch on the side I was bending away from, but where it tackled the worst spot was the side I was bending towards. Odd.)
(no subject)
Date: 8/22/10 02:35 am (UTC)(no subject)
Date: 8/22/10 02:45 am (UTC)(no subject)
Date: 8/22/10 02:47 am (UTC)There's also a dw yoga comm: http://sun-salutation.dreamwidth.org/
(no subject)
Date: 8/22/10 03:30 am (UTC)Yes, it's quite a lot like the Plow - and the Plow would probably do exactly the same thing for you - only I learned it from athletic trainers, and thus do not attach fancy handles to it. No, I kid. Um, the Plow focuses a little more on your abdomen muscles, at least the way I was taught, but, yeah, it probably would stretch exactly the same area you're looking for.
Great idea. Also make sure that the instructors know what's what. My current gym has terrible yoga instructors, and I joined for the yoga classes. They're not terrible instructors per se, they just clearly don't know a lot.
(no subject)
Date: 8/22/10 03:40 am (UTC)(no subject)
Date: 8/22/10 03:48 am (UTC)but where it tackled the worst spot was the side I was bending towards
Perhaps you are Built Wrong. ;-)
(no subject)
Date: 8/22/10 04:23 am (UTC)*does bad ASCII art* Like this! As viewed from the side, if the colon is your knees.
o__:---
and then you go
o[--[___ in which you are viewing your supine form from above, and the second square bracket is your backside. And you have no arms. And also it is 1992 and we are illustrating things in motherfucking ASCII.
(no subject)
Date: 8/22/10 05:01 am (UTC)*uses icon which has a tailbonal area present and showing* :D
(no subject)
Date: 8/22/10 05:03 am (UTC)To deal with the stiffness right away, I would say Downward Facing Dog and Janu shirshasana yoga poses. Also heat. When I was in serious pain from my back and shoulders, people on LJ/DW said heat pads from the drug store. Miraculous.
Yes, this (!)
Date: 8/22/10 07:20 am (UTC)For a simpler but effective hip stretch: stand facing forwards, leg about shoulder-width apart. Then turn your feet to a forty-five degree angle, both in the same direction. Drop your weight onto your hips (let your arm drop; I find it helps if you swing the arm away from the direction in which you've turned your feet in a, you know, 'uh-huh, girlfriend' manner). I don't know if I've explained that well at all, but I will certainly retry if I haven't, because it's one of the best simple hip stretches out there.
For the lower back (these are my two problem areas, too) I have found extended child's pose helps (I spread my legs wider apart as I lean forward if I have obstruction issues of the belly-enhancement type).
Supported lower back stretches, where you stand facing forward, do a toe-touch, then roll up to put your hands on your knees ("supported") and then arch your back upwards like a cat ("lower back stretch) have also helped, as has, indeed, cat pose; for extra lower-back stretch, I do an "angry cat" (er, I'm fairly sure that's not the technical name), which basically involves the same thing, except resting on the tips of your fingers to get more stretch in the back.
In conclusion: I HATE HIP MUSCLES.
Re: Yes, this (!)
Date: 8/22/10 07:20 am (UTC)(no subject)
Date: 8/22/10 08:25 am (UTC)(no subject)
Date: 8/22/10 08:27 am (UTC)