Posts Tagged ‘hot’

Hot Water Therapy Stretching: Elbow Across Chest

The Elbow Across Chest hot water therapy stretch is meant to treat middle back in hot shower.
- Stand comfortably in the erect hanging from a string position. Keep the shoulders relaxed and low.
- Touch the fingers of left hand to your left shoulder, pointing your left elbow straight out from your body at shoulder level.
- Grasp the outer side of your elbow with your right hand, and pull your left arm straight across your chest until a tension is felt but not pain in the left shoulder blade area. Hips or back should not be moved at all.
- Hold the tension point for about 30 seconds.
- Return to neutral, letting your arms come to rest at your sides.
- Do the same with your right hand: right fingers touching right shoulder, right elbow pointing straight out, grab right elbow with left hand and pull right arm straight across chest.
- Hold for about 30 seconds.

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Hot Water Therapy Stretching : Head Down

The head down hot water stretching is meant to treat neck, trapezius, upper back and middle back in hot shower.
- Stand comfortably in the hanging from a string posture. Keep your shoulders relaxed, and as low as possible.
- Place the fingertips of both hands at the back part of the top of the head, as though you are peeling off a toupee from the rear forwards. Keep your elbows pointing forward, and do not rest the weight of your arms on your head.
- Gently begin to press forward with your fingertips, as you drop your chin towards your chest. Continue to press until you feel some tightness, but not pain, on both sides of your neck, and perhaps in your upper back.
- Relax into the tightness, and hold the stretch for about 30 seconds. If it should begin to hurt more instead of diminishing, reduce the pressure on your head.

Hot Water Therapy Stretch Exercise : Head to the Side

This hot water therapy stretching is meant to treat neck, trapezius and upper back in hot shower.
- Stand in a relaxed posture like your head is hanging from a string.
- Reach over your head with your right hand and place the right hand fingers on, under, or just above the left ear. The right elbow should be pointing directly to your right. Keep the right arm as light as possible.
- Let the fingers of the left hand walk down the side of your left leg while you gently pull your head to the right with right fingers.
- As soon as the tightness is felt on the left side of your neck, hold the position for 30 seconds. Keep breathing deeply and relax into the stretch.
- Return your head slowly to the upright position, and relax for a moment with arms at your side.
- Reach over your head with your left hand and place the left hand fingers on, under, or just above the right ear. The left elbow should be pointing directly to your left. Keep the left arm as light as possible.
- Let the fingers of the right hand walk down the side of your right leg while you gently pull your head to the left with left fingers.
- As soon as the tightness is felt on the right side of your neck, hold the position for 30 seconds. Keep breathing deeply and relax into the stretch.