How to increase your flexibility in minutes!
This is really simple to do all you need is a tennis ball and your bare feet.
- Bend forward, and make a note of how far forward you can go.
- Put one foot on said tennis ball, push down and then release. If it hurts, good! Haha!
- Keep doing this with the same foot, moving the ball under the foot, so you push down with all the different parts of your foot. Keep going for 1-2 minutes
- Repeat steps 2 – 4 with the other foot.
- Bend forward again, and compare
- Marvel at how much further you’ve gone!
And now the science.
Throughout our bodies, we have a network of connective tissue called the fascia, which wraps around every muscle in the body. This tissue can become stressed and can hold a similar tension to a piano or guitar string. Because of the interconnected network of fascia in the body, tension in one place can affect all the other parts of your body.
You may have come across plantar fasciaiitis, this translates to an inflammation (-itis) of the fascia on the sole (plantar) of the foot. What we are doing is massaging the sole of the foot with the tennis ball, which is then releasing tension in the fascia, which due to it being an interconnected network throughout the body, is causing us greater relaxation in the whole of our body, and therefore improved flexibility. The more it hurts, the more you will benefit from doing this. it does stop if you keep doing it every day.
Science is only really just starting to understand the purpose of this tissue, but it is now thought to act as a communication network throughout the body, so in effect every cell of the body can communicate with every other cell, through this fascial tissue, and further speculation is that it is through this that the meridians of chi flow. So you can see, it is a really important tissue, and looking after it with this simple technique will help your health in a multitude of ways.
So give it a go!
Makko-ho Stretches
The Makko-ho stretches are exercises designed to help stretch and open the body’s meridians. They are a sequence of 6 breathing exercises, which both stimulate and encourage the flow of energy in your body. Practicing these exercises enables you to balance the energy of all 12 meridian flows; thus bringing you to a point of greater balance in yourself. You can then maintain your own health on a daily basis or rebalance yourself whenever things get to an extreme.
Makko-ho Exercises will help to:
- reduce general aches and pains
- increase flexibility
- improve skin, muscle tone and circulation
- promote inner calmness and mental clarity
- give you the tools to balance the energy within your body’s meridians
How to do Makko-ho exercises
Begin by grounding yourself through relaxed, regulated breathing. It is important that you settle into the stretches on exhalation and that nothing is forced. Hold each stretch as you inhale, being aware of tension that you feel along the meridian path. Do not force yourself into positions that you find uncomfortable - pain is not the goal, letting go of tension is. The emphasis is not so much on the physical stretch but on opening up and moving the energy. It is important to focus on the breathing and to remain aware of the changes going on within you during each stretch.
Take your time and use relaxed, regulated breathing, listen to your body and relax into each stretch without any strain or exertion.
Repeat the whole sequence three times, being aware of the changes felt within each repetition and noting which stretch you prefer, and which one you dislike.
METAL Lung/Large Intestine. This stretch helps to open up the chest and helps breathing and good chi circulation. To stretch these meridians, stand with your feet shoulder width apart, with the knees relaxed & unlocked. Link your thumbs together behind your back. As you exhale raise your arms up behind you, keeping your legs straight, allow the torso to bend forward. Hold this position on inhalation, then settle further into the stretch on exhalation (for 3 to 4 breaths). Hold this position before slowly rising to the original position.
EARTH Stomach/Spleen. To stretch these meridians, kneel on the floor bring your hands behind you and, if you can do the stretch without straining the knees or the lower back, lie back flat on the floor with the arms outstretched on the floor above your head. If you have problems with the knees or lower back you can go partly into the stretch by supporting your upper body with your arms and leaning gently back and, when in this position, push your pelvis up to the sky feeling the stretch down the front of your body and legs where the stomach meridian runs.
Alternately, if you have difficulty kneeling – remain standing and grip one foot with your hand behind you, stretching your hamstrings. Repeat with other leg.
FIRE I – Heart/Small Intestine. This stretch helps to bring the emotions into balance and to feel centred and calm. To stretch these meridians, sit with the soles of the feet against each other and with the feet pulled in to you. Relax the legs to allow the knees to lower. Clasp the feet with both hands and, with the back held straight, bend forward from the pelvis as you exhale. Hold this position on inhalation, and then settle further into the stretch on exhalation (for 3 to 4 breaths). Hold this position before slowly returning to the original sitting position.
WATER Kidney/Bladder. To stretch these meridians, sit on the floor with the back held straight and your legs straightened out in front of you, feet flexed, toes up towards the sky. Raise the arms above the head, and as you exhale, bend forward from the hips, with the knees kept straight. Hold this position on inhalation, and then settle further into the stretch on exhalation (for 3 to 4 breaths). Hold this position before slowly returning to the original sitting position. You will feel this stretch in your back and down the back of your legs where the bladder meridian runs.
FIRE II – Heart Protector/Triple Heater. These meridians are responsible for protecting the heart and for a healthy balanced, emotional state. To stretch these meridians, sit with the legs crossed and arms crossed with each hand touching the opposite knee. Bend forward as you exhale. Hold this position on inhalation, and then settle further into the stretch on exhalation (for three breaths). Hold this position before slowly returning to the original sitting position. Perform the stretch again swapping the crossing of your legs and arms.
WOOD Liver/Gall Bladder. To stretch these meridians, sit up straight with one leg outstretched, flat on the floor, and with the foot flexed. The other leg is tucked into the body. Bring your hands above the head with the palms facing each other and, on exhalation, lean sideways over the outstretched leg (keeping both buttocks on the floor). Hold this position on inhalation, and then settle further into the stretch on exhalation (for 3 to 4 breaths). Hold this position before slowly returning to the original sitting position. Repeat on the other side. You will feel this stretch up the sides of the body where the Gallbladder meridian runs.
