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This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2023. For the original video go to https://www.youtube.com/watch?v=570l0GkOP_c&t=83s
Mike: Are you over 50 and looking for ways to help alleviate back pain, headache, neck pain, or even shoulder discomfort?
Brad: Well, look no further because we actually have three stretches. Now, they're yoga stretches, but we have put a little twist on them into a therapist's world, and we're going to show you they will work, and they are stretches everyone can do.
Mike: So, when it comes to yoga poses, especially for people over the age of 50, it is important to choose wisely which poses you do, because some will be very beneficial and some may be problematic for you.
Brad: Right. And I think this is very true, particularly if you have no experience with yoga in the past. That's why we're going to sift through these and give you the best yoga exercises, and do them the way we feel is the best, so you're safe and you get the benefits of being pain free.
Mike: So, we're going to go through three different gentle stretches you can do. We're going to do the main version of them, and we're also going to do a modified version in case you can't get down on your hands and knees as easily as us.
Brad: That's right. Now, I think they're getting pretty anxious to see them. We've already cleared ourselves from the yoga group that are experts, and we're just going to show them the way we think they're going to work well.
Mike: The first pose is the child's pose, so you're going to start in an all-fours position. Now, if you have sensitive feet, or your shins are kind of sensitive, you could certainly put a pillow under there if you need it. You do not have to use one if you do not want to. Now, for the knee positions, if you go wider, it's a little easier for me and my feet in. Just go to what position feels comfortable for your legs. And now I'm going to push down through my palms, and as I'm pushing down, I'm going to sit my buttock towards my heels. Go down as far as you can comfortably. Once you're down, you're going to hold his position for five breaths or so, and then you can come back up. Brad, do you want to describe what this is doing?
Brad: Yeah. So, let's go through this again. As he's coming back, we're actually stretching the lat muscles here, the side muscles here, and the shoulder blades are actually rotating forward, which is very healthy for the shoulder blades. It unlocks the shoulders and gets a good stretch. Now, his head position is important. We want to keep your head in a neutral position. We'll also get a nice stretch in the back as well as in the hips. Make sure you're breathing and relaxing while you do this. It's absolutely critical for a healthy stretch.
Mike: Now, say if you have one side that is tighter than the other we'll say my left side is, when you're going down, you can reach over to the other hand and then bend down, and I'm going to get more of a stretch on this side. Again, you can hold it for so many breaths, or 30 seconds. Whatever feels good for you.
Brad: Now actually, when I do this one, I don't know if one side's tighter than the other, but it feels so good to do one side than the other. I just stretch both of them for extra stretching and relaxation purposes. That's your choice. Okay, we are going to show you a second option for this stretch. If you're uncomfortable on your hands and knees, like Mike just demonstrated, in a chair with a table in front of you is an excellent way to do it more comfortably.
Mike: So, we have a towel here because it'll slide a little easier on a tabletop than my hands will. So, what you're going to do is push forward with your hands as I'm bringing my butt back in the chair. So, I'm still getting that good stretch in my upper body. Obviously, your hips and knees aren't going to get as much of a stretch with this one.
Brad: Your head's too low, Mike.
Mike: My head's too low.
Brad: Right there. Perfect.
Mike: Okay, I'll bring it up a little bit. So, I'm pushing through my palms to get a nice lat stretch. Again, if you want to bring one side over to the other, you can hold this for five breaths or so, and then come back up and relax. And do this stretch periodically throughout the day.
Brad: Right. Very good. This is a nice option.
Mike: The next pose is called the cat/camel, or cat/cow, whatever one you like to pick. It's fine by me. Just don't call me a cow. Okay, so you're going to get on all fours again, and what you're going to do is it's going to move your spine a bit. So, as I push my back up, my head goes down like this. This is called the cat pose. Going to hold this for about three seconds, and then I'm going to reverse, bring my back down, my tummy towards the mat, and lift my head up. This is called the cow or camel pose. So, Brad, do you want to show what it's doing to my spine?
Brad: Right. So, as the arches up into that cat, or the hump, look. This is what's happening to the spine. Everything is flexing, opening up the facet joints, which is very helpful. And relax as you do this. The head goes down so we do get the cervical or the neck part of the spine. Now do the other direction. And this is to be done slowly, not quickly. And you don't have to push up as hard as you can in either direction. And we need to get the arch, or we call this extension. So relax, and breathe. Again, don't push up really hard. Just go until it feels comfortable to the end, and then go the opposite direction. Breathing. Breathing. Are you breathing, Mike?
Mike: I am breathing, believe it or not. I'm a nose breather, though. So, it is recommended to do seven to eight repetitions in each direction. Hold each for three seconds. And this is brought to you by Dr. Stuart McGill, who is a spinal expert.
Brad: That's right. Okay. A modified version for people who aren't comfortable going on their hands and knees. Go up to a countertop, a higher bed may work, and you're going to put your hands here. Bring your feet back about two feet back, shoulder width apart, so you have a good stable base so you can relax with this. And then you round the back up, your head goes down, hold, breathe. And then go back. Any input, Mike, do you have for this?
Mike: This is going to not hit your legs as much, or your buttock region, but it's a good variation. You're still getting that spinal flexion-extension range of motion, which is the emphasis of this exercise. And just take it slow and gentle. If it hurts, don't do it.
Brad: That's right. I talked about breathing, but how you breathe. So, when I go into extension, I breathe out or exhale. When I come forward, I breathe in, inhale. So, you actually get a pattern of breathing that goes with the motion of your body, and that takes a little practice. Work with it. You'll know exactly what I mean.
Mike: The last pose is the downward dog, which is known as. Now, this is pretty challenging for people as they age. We'll show you what it is originally, but we're going to show you a version you could do standing while using a chair. So, in order to perform this, you have to push through your hands, and you're going to kind of lift your buttock towards the sky. So, it's going to stretch my hamstrings a lot, my calf muscles, and the more you push with your shoulders, you're going to get a good stretch there as well.
Brad: What about your back? Are you rounded or do you arch it?
Mike: You want to kind of keep it flat. You don't want to be too rounded, or too extended. Just kind of a nice flat back. And your hamstrings will let you know when it's tight enough. But we're going to show you a variation that's going to be a little safer and a little easier. So, for the variation, you'd probably want to use a countertop. If you have a very sturdy chair, unlike this one, you can use a chair. Just make sure it doesn't tip back on you. So, what you're going to do is push down through your palms as you walk your feet backward. Now you're going to get to a point if you can tolerate where I'm going to have a nice flat back here, and I really feel this in my hamstrings. Do you want to tell them what I'm stretching out here, Brad?
Brad: Right. So, the hamstrings, it's from the ischial tuberosity or the butt here, and they actually cross the knees. So, if you keep your knees straight, you're going to get a more aggressive hamstringing stretch. If your heels are flat on the floor like Mike's are, that is going to accelerate or make the calf muscles stretch more. So, if it's too tight, you can bend your knees and bring your heels off a little bit. So, again, the goal is to get straight and down, but you may not start out with it, and that's okay. How long are you going to hold the stretch for, Mike?
Mike: I'm going to breathe here for eight different breaths and then come back up. You can walk your feet forward. Now, this is also getting a nice pec stretch as I'm going down, too, and it's rotating my shoulder blades up in the correct position. So, it's a good shoulder stretch as well. Just make sure you feel safe with this. You don't want to feel unsteady. And you don't have to go back as far as I do, just do what you feel comfortable with.
Brad: Yeah, start out as a beginner. You may just go that far. Shoes or something that grips to the floor are important. You don't want to have socks on a shiny floor so your feet potentially slip. A solid base is important.
Mike: Just make sure you have a flat back. Some people may only be able to get to this position.
Brad: Then that's okay, then. Actually, I would expect some of these older people, that's where they're going to start, and that's a great place. All right. So, we showed three stretches. Try all three of them. You may not want to do all three if they don't feel comfortable. Only do them if they feel like good stretches. Don't be too aggressive, and enjoy it. I'm sure you're going to find at least one that's going to make your life better.
Mike: And we talked about Stuart McGill a little bit. If you want to check out more information about him, Bob did a podcast with him quite a while ago. And Bob, what else do you have to say to them?
Bob: Cut.
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