Yoga Stretch Massage, part 14

Front lying position Step 1: Back, buttocks, thighs Warming up the back. Cat's step from the buttocks to the shoulders. Step 2: Back, lumbar back, shoulders Pick up the pelvis, light rocking movements. Pick up the shoulder, light rocking movements. Step 3: Whole body Make wave movements through the entire body from the back to the feet. Step 4 (level 3): Neck Neck manipulation. The starting position is 45 degrees in the side above the head. Push partner's head to the side by 45 degrees. One hand is on the auricle, the second hand on the scapula. A light short push with both hands in opposite directions. Step 5: Spine T1 - L5 Make the palms like the letter "A". The palms are on each side of the spine. Light short push movements from the shoulders to the loins. Step 6: Latissimus dorsi, pectoralis major Pull hand above the head. Press to the upper part of the latissimus muscle. Then, press to the pectoral muscles. Wait until the latissimus and pectoral muscles relax well. Step 7: Shoulder joint Take the partner's wrist and make the slash movement upward. Step 8: Vertebrae L1 - L5 Sit on the side of the partner. Pick up the skin crease on the partner's back and pull up. Repeat 5 reps with each lumbar vertebra. Step 9: Spine L1 - L5 Bend the leg in the knee joint. Put your palm under your partner's thigh. Release his knee. Put another hand on the lower back. Fix the second leg by your foot. Make the long stretching movement in the diagonal up (use your hips). Step 10: Hamstrings Press on the hamstrings: on the outside, on the inside. Step 11: Heels Bend the leg in the knee. Knock by the fist on the calcaneus. Step 12: Plantar feet Treading the partner's feet. Try to connect the center of your foot with the center of his foot. 10 - 20 treads. Step 13: Heels Tapping to your partner's heels. Back lying position Step 14: Neck Neck stretching from the seventh cervical vertebra to the skull line. Hands movement like pulling the rope. Step 15: Neck, short neck extensors Neck stretching. One hand is under the neck and pulls the head toward you. The other hand is on the shoulder and pushes the shoulder away from you. Hands move in the opposite directions. Then change hands. Step 16: Long neck extensors Neck stretching by bending the neck forward and to sides-diagonal directions. Step 17: Short neck extensors Occipital release. Connect the three fingers on each hand. The long finger is the main worker. The forefinger and the ring finger are supporting. Very slow slip from the seventh cervical vertebra to the skull line (you can use oil). The spine is between the fingers. Then the fingers stay on the skull point for 1 minute or more. Important: your partner's head does not touch the floor. You can ask your partner to lift his chest up in the case of a large stiffness in his neck. After 1-minute waiting your fingers very slowly slip to the sides, letting his head sink to the floor. Step 18: Posterior and lateral neck muscles Head rotation in random directions. The goal of this step is to help your partner to relax the neck muscles and let go of control completely. Important: Your partner does not help you move his head and does not know the direction of movements. Step 19 (level 3): Vertebrae C5 - T1 Put a scarf under the neck (a towel, a yoga strap). Raise the neck by a scarf. Pull the body in the direction parallel to the floor. After the neck is stretched, make a slight pulling movement. Body moves a few centimeters. Step 20 (level 3): Posterior and lateral neck muscles Head rotation in random directions. The goal of this step is to help your partner to relax the neck muscles and let go of control completely. Important: Your partner does not help you move his head and does not know the direction of movements. Step 21 (level 3): Cervical vertebrae Neck manipulation. Push partner's head to the side by 45 degrees. You are 45 degrees in the side above the head. Push partner's head to the side by 45 degrees. Turn your partner's head until tension appears. Make a short no more than 2 centimeters’ rotation in the same direction. Step 22: Neck Neck massaging from the seventh cervical vertebra to the skull line. Hands movement like pulling the rope. Step 23: Pectoralis major, anterior deltoid muscles Press on the pectoral muscle by the palm. Take the wrist by the other hand and do large circular movements in the shoulder joint. Step 24: Shoulder joint Take the partner's hand with your both hands, the elbow is straight. Do large circular movements in the shoulder joint. The shoulder comes off the floor. Step 25: Finger joints Manipulation on the finger joints. Step 26: Wrist joint Take the partner's wrist with your both hands. Your thumbs push away, other fingers are pull to yourself. At the same time, pull the partner's arm down, up, left, right and make several circular turns in his shoulder joint. FB: http://fb.com/sergey.bodywork/ YouTube: /user/171746s WhatsApp: +84352563147

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