The Simplest of Pleasures: Stretching
The body is shaped, disciplined, honored, and in time, trusted.
—Martha Graham
Jeff’s Story
When Jeff first arrived at a Pilates on the Ball group class he wondered if he was in the right place. For him, that was. He knew he had the correct address. He entered a spacious room, sparse of furniture except for sixteen large pearl-white Fitballs. Wearing gray track pants and a T-shirt, and with feet that were bare for the first time in a very long time, he quietly took a ball and made a place for himself near the back corner of the room.
Jeff was fifty, a former rower who kept his physique up as best he could with aerobic workouts, weight rooms, and the occasional skiing trip. But as much as he was maintaining some of his former strength, he could feel his body getting tighter. Short muscles, he knew, would eventually change joint position, limit range of motion, and even affect the length of his stride as he aged. He knew that a good stretching routine was prevention against the stiffness and dreadful morning achiness that he often felt, but found the stretches he performed at his gym neither beneficial nor pleasurable. In fact, they were downright boring. The truth was he often rushed through his stretches as if they were a series of chores—forcing his muscles to “relax” and commanding his body to release. He could hardly hold a single stretch for five seconds, never mind the 40 to 60 seconds suggested by the stretching charts.
Jeff had been interested in exercise balls ever since he had seen on television that they were used with astonishing results by Olympic coaches. He was intrigued that professional athletes were using what looked like oversized beachballs for strengthening and stretching. That was when he began to make inquiries.
One of the first things Jeff discovered in his Pilates on the Ball class was that the lengthening or opening of the muscle is as important as the shortening or contraction of the muscle. This was almost the opposite of most weight-lifting sessions where he had watched men and women heave a weight into place and then lower it as if the latter movement were just an afterthought. He was also impressed that flexibility and strength-building components were often included in the same ball exercise. Through this he was getting a lot more stretching in than he realized.
Near the end of the class we did some muscle-specific stretches. Jeff dreaded this part, fearing the stretches would hurt and that he would be discouraged by his tightness. Instead, he was amazed at how the ball comfortably but firmly supported his body. Assisted by gravity, and breath, he was able to finally get his muscles to surrender. Later he told me how he loved the way he could control the amount of stretch. By making a small adjustment in the position of the ball he would loosen the tension in the hip or hamstring and then, after a few seconds of release, roll the ball a fraction of an inch deeper into the stretch. Between classes he worked at home on stretching with his ball and after a few weeks felt his body open in a way he never dreamed possible. His morning achiness subsided.
The Benefits of Stretching
The benefits of stretching are as great for the ordinary person as they are for the athlete. In Dr. Steven D. Stark’s excellent book on stretching, The Stark Reality of Stretching, the anatomical reasons for stretching, especially stretching the lower extremities, are clearly spelled out. Muscles shorten over time with activities as gentle as sitting or as vigorous as speed skating. It is crucial to elongate shortened muscles back to their best resting position, as tight muscles influence the movement of the lower back and pelvis and can cause pain, especially if tightness is asymmetrical. Moreover, muscle shortening affects the joints and ligaments around the muscle. This can eventually lead to recurring injuries, poor posture, and pain. What we are aiming for when we stretch is muscular balance and length in all the muscle groups. In addition, regular stretching will promote circulation, increase range of motion, and make the body feel more relaxed.
In addition to benefiting the general public, Dr. Stark is convinced that stretching assists athletes greatly. If athletes do not stretch faithfully prior to athletic performance, they will never achieve their full potential in sports. Muscles have the most power when the individual muscle fibers are at their longest length during contraction. Many athletes have too much strength that is not balanced by enough or appropriate stretches. Strength and muscle mass are usually concurrent with tightness. Athletes can be very set in their ways when it comes to stretching. Often the strongest hockey players or weightlifters I have worked with have the tightest bodies and are less powerfully agile than their teammates who have taken dance or stretch classes. Without the proper stretching program in place athletes are very vulnerable to injury and may suffer chronically with pain to the knees, hips, and back.
did you hug your ball today?
Touch is the first sense to develop inside the womb. The unique air-filled quality of the ball and its spherical shape help to reawaken a sense of touch and put us back into contact with our bodies.
In some cultures tactile awareness is as important as visual perception. As you bounce, glide, suspend, and explore with your ball be aware of how the sphere feels against your body. “The first sense to ignite, touch is often the last to burn out,” writes Frederich Sachs, “long after our eyes betray us, our hands remain faithful to the world.”
Even if we are not athletes, stretching must become second nature. Like a cat that constantly stretches its limbs and flexes its spine, we must stretch to ease the backbone, relax our muscles, and prevent problems as we age. Joseph Pilates was said to have studied the movements of animals; he knew that symmetry and lengthening of muscles was as important in body maintenance as developing pure strength. One of the wonderful aspects of his method is how so many of the exercises have stretching and strengthening components integrated into the same exercise.
When it comes to a tool for stretching, the ball has no equal. Ball stretches are full and luxurious. Using the tug of gravity to maximum benefit, the sleek sphere of the ball opens the body, helps you focus on the part of the body you are stretching, and allows you to get in touch with where you are holding strain. In addition, the air-filled quality of the ball safely supports and relaxes the body so that the muscles involved can release and elongate rather than tense up involuntarily while trying to hold the body upright.
Ball stretches are not about how far you can go. Nor are they about forcing the body to recapture a position you so easily gained in youth. Ball stretches are solitary, pleasurable, and relaxing, and totally adjustable to the individual. Stretching is also a great stress buster: it relaxes your mind as it tunes your body’s structural and muscular imbalances.
The Ins and Outs of Safe Stretches
The ball will help you stretch safely and effectively even if all you do are the stretches shown in this chapter. However, whether you are an athlete about to participate in a competitive event or a beginner trying out a ball stretch for the first time, it is important that you warm up before you stretch. Stretching should never be used to warm up the body. The Pilates on the Ball matwork, armwork, or footwork is a great way to heat the muscles, but if you are not beginning with those exercises be sure to take a ten-minute walk or do some gentle aerobic moves to warm the body. Gentle bouncing on the ball, adding arm movements, will also work to get the blood flowing into the muscles. Stretching when cold or stretching the wrong way can contribute to existing problems and even rupture or strain muscle fibers, ligaments, and joints.
The key to effective stretching is to be very present in the stretch and aware of what muscles are being stretched. Start with easy stretches at the point where you feel a mild tension. Stay comfortable in your stretch. Each stretch is a prayer to your body: do not force or judge. Use the breath to aid you. Hold each stretch for at least 30 seconds if possible. If you jerk the body into a severe position a protective mechanism will snap into place and tell your body to tense up in order to protect itself. That is why we are slowly and gently easing the body into the stretch a fraction of an inch at a time. The sensation of mild tension should remain constant and not suddenly become intense. Take care to keep the tension out of other parts of the body.
The following basic stretches are safe and effective, because if done properly the body is totally supported in the stretch and the muscles are not involuntarily struggling to stabilize the body against gravity. These basic stretches isolate one major muscle or muscle group. Dr. Stark maintains that single muscle stretches are the safest stretches you can do, and my basic ball stretches are selected with the mechanism of stretching in mind. In addition, these basic stretches are designed not to put the lower back in a damaging position where stress on the pelvic, spinal ligaments, or sciatic nerve could occur. Near the end of the chapter are a few advanced stretches that may stretch more than one muscle group or part of the body that must work to stabilize or keep the body upright. This level of stretch is for the very fit and flexible.
The Stretching Exercises
The following Pilates on the Ball stretches have your name on them. But before you glide into them be aware of a few time-tested precautions.
- Do not force the stretch.
- Never bounce into the stretch or jerk out of it.
- Try to keep tension out of other parts of the body.
- Be aware of your alignment during the stretch.
- There is no competition. Adjust each stretch to suit your body. Under-stretching is better than overstretching.
- Use the exhale to ease a fraction of an inch deeper into the stretch.
anatomy on the ball: the groin muscles
Adduction of the hip—movement of the hip toward the body in the frontal plane—is the primary function of the groin muscles. These muscles, located in the inner thighs, help to stabilize the femur and connect it to the pelvis. The groin muscles are frequently torn if not warmed up or stretched properly.
Frog Stretch
The following exercise is a comfortable, relaxing stretch that is best performed in bare feet so that the feet will not slip on the ball. The mat supports the back and there is no stress on the ligaments in the lower back or the pelvis. You are trying to stretch the inner thighs, or adductors. If these muscles are not regularly stretched they pull on the pelvis and lower back. For some people even the feet and ankle muscles will feel a stretch while in the Frog.
Purpose To stretch the inner thighs.
Watchpoints • You should feel tension in the center of the groin muscle, not high up in the groin (in the tendon). • Hold the stretch as long as it is comfortable.
starting position
Lie on your back with the soles of the feet together and resting on the ball. Let the knees gently open to the side in a frog-leg shape (fig. 8.1).
movement
1. Rest the hands on the inner thighs but do not force down the knees.
2. Relax. Allow gravity to ease open the inner thighs.
3. Over time you can gently ease the feet, a fraction of an inch at a time, closer to the groin area.
4. Stay in this stretch for as long as you like.
There are three muscles that run down the back of the thigh that make up the hamstrings. These muscles extend from the sitz bones to the inside and outside of the knee. The hamstring muscles do not stretch behind the knee; thus you should not feel this stretch in the back of the knee. If you feel pressure on the back of the knee, keep the knee slightly bent. Tight hamstrings cause poor posture and lower back pain and problems.
Purpose To stretch the hamstrings.
Watchpoints • In all three movements the tailbone should remain on the mat. • In movements 1 and 2 be aware of the neck as you stretch. Try not to arch the back and shorten the neck. Drop the chin gently as if you have a tennis ball at the throat, or place a flat pillow under the head. • In movement 3 be aware that attempting to grab the toes or dorsiflex the foot makes the stretch more intense because it involves the calf muscle as well.
starting position
Lie on your back with the back of both calves resting on the ball.
movement 1: with towel or scarf
1. Sling a towel across the arch of the left foot. Keeping the tailbone anchored on the mat, slowly straighten the left leg into the air (fig. 8.2).
2. Hold for 30 to 50 seconds. Breathe naturally.
3. Return the leg to the ball and switch sides.
movement 2: without towel
1. Lift one leg off the ball keeping the leg as straight as possible. The back of the knee can be soft. Try to keep the tailbone on the mat (fig. 8.3).
2. Hold for 5 to 20 seconds. Breathe naturally.
3. Lower the leg to the ball and switch sides.
movement 3—intermediate
1. Place both hands at the back of the thigh.
2. Inhale to prepare.
3. Exhale to slowly walk your hands up the back of the leg (fig. 8.4).
4. Inhale at the top, reaching the hand toward the toes without letting the shoulders come up.
5. Exhale to walk down the back of the leg.
6. Repeat three times on each leg.
You can move directly from the Hamstring Stretch into the Hip Stretch. The hip rotators are six small muscles that cross the back of the pelvis and are responsible for turning the thigh outward. The gluteus maximus is the large buttocks muscle. The ball is a great aid to this traditional stretch because you don’t need to use the hands to pull the leg closer to the body.
Purpose To stretch the large gluteus maximus and the external hip rotators.
Watchpoints • Keep the upper body and head on the mat. • Rest the back of the pelvis evenly on the mat.
starting position
Lie on your back with the backs of both legs resting on the ball.
movement
1. Allow the left foot to roll the ball straight out away from the body.
2. Cross the right foot over the left thigh. There should be no tension in the hip muscles.
3. Press the left heel on the ball, bend the left knee, and slowly pull the ball toward the body, keeping the right knee open (fig. 8.5). Stop when you feel a tension in the deep hip muscles and the back of the right buttock.
4. Roll the ball back out to release tension and then slowly ease it back in.
5. Do three stretches on each side. Hold for 30 to 60 seconds each.
While you are lying on the mat, stretch out the back of the neck. This is a place where many people hold a great deal of tension. Don’t forget to breathe deeply during this and all the other stretches.
Purpose To stretch the upper spine and neck.
Watchpoint • Do not overstretch the neck area.
starting position
1. Lie on your back with the back of both calves resting on the ball. Gently clasp your hands behind the head and rest them on the mat.
2. Open arms wide and feel an opening in the shoulder blades.
movement 1
1. On the exhale, and without coming up too high, slowly pull the head forward using the arm muscles (fig. 8.6). Hold for 5 to 8 seconds and then relax the head on the mat.
2. Repeat three to five times.
movement 2
1. Gently pull the head toward the right knee, without moving the knee toward the head. Hold for 6 seconds and relax head back on mat. Then pull your head toward the left knee.
2. Repeat twice on each side.
movement 3
Without lifting the head off the mat, roll the chin easily from one shoulder to the other.
Avoid the Shell if you have knee problems. Movement 2 will isolate one arm and then the other. Avoid movement 3 if you are prone to motion sickness or if you have lower back pain. As you do the Shell practice sending the breath into the back of the rib cage. If necessary place a cushion under the ankles or between the buttocks and knees to get comfortable.
Purpose To stretch the lower and upper back, the shoulders, and the “lats,” the latissimus dorsi muscle.
Watchpoint • Don’t strain. If the stretch becomes too intense in the upper arms, let go of the ball and relax the hands and arms in front of you on the mat.
starting position
Kneel in front of your ball.
movement 1
1. Slowly roll the ball away from you as you sink down so that the back of the thighs come close to the buttocks. Keep your hands on the side of the ball if possible. Release your head between your arms (fig. 8.7).
2. Hold this position until it is no longer comfortable.
movement 2
1. Stretch one arm at a time by leaving one hand on the ball and the other hand on the mat in front of you.
2. Roll the ball easily from side to side to intensify the stretch.
3. Repeat twice with each arm.
movement 3: while rocking
Keeping both hands on the side of the ball, roll the ball from side to side, rotating the body and lifting the upper body to look under the arm (fig. 8.8).
From the Shell, roll the ball to the side of the body to get into position for Side Stretches. This exercise is both a breathing exercise and a stretch. Remember on the inhale to send the breath into the side of the back rib cage. If you have knee problems push the weight onto the extended leg to get the weight off the knee. If you feel any strain in the neck hold the back of the head with your hand.
Purpose To stretch the side of the body.
Watchpoints • Take care with all three Side Stretches, especially movement 3 if you have lower back pain. • In movement 3 only go as far as is comfortable for you. Support the back of the neck with your hand if necessary. • Do not move too quickly between the three movements; very occasionally motion sickness occurs.
starting position
Kneel upright beside the ball. The ball is on your right side and the left leg is stretched out to the side (fig. 8.9). Keep the ball as close to the side of your body as possible.
movement 1: side stretch
1. Inhale to prepare and exhale to gently shift your weight to the right so that the side of the body is totally supported by the ball. Stretch the left arm over the left ear and relax the neck (fig. 8.10).
2. Take a few full, easy breaths.
movement 2: forward stretch
1. Inhale and exhale to drop the chest and the face onto the ball. You may want to cup the ball with the left arm (fig. 8.11).
2. Take a few breaths. The back of the neck should be totally relaxed.
movement 3: chest to ceiling
1. Inhale and exhale to lift the chest off the ball, go through the Side Stretch position, and open the chest to the ceiling (fig. 8.12).
2. Take a few breaths and then repeat movements 1, 2, and 3.
3. Switch sides by rolling the ball in front of you.
Psoas Stretch
The following exercise is an excellent stretch for hip flexibility because it stretches the powerful hip flexor muscles that lift the legs to the trunk. Take the weight onto the ball but try not to collapse over the ball.
Purpose To stretch the psoas and iliacus muscles in front of the hip.
Watchpoint • Do not position your knee forward of your ankle.
starting position
Kneel in front of the ball. Place your hands on the top of the ball.
movement 1—basic
1. Bring the right foot forward and extend the left foot out behind you, knee resting on mat.
2. Allow the ball to roll forward to create a gentle stretch in front of the left hip. Be sure that the knee of the forward leg is directly over the ankle (fig. 8.13).
3. Hold for 20 to 30 seconds, using the ball for balance. Roll the ball back to you and switch sides to stretch both legs.
movement 2—intermediate
1. Position yourself as in movement 1.
2. Curl the toes of the back leg and straighten and lift the knee (fig. 8.14). Hold for 20 to 30 seconds.
3. Roll the ball back to you and switch sides.
Shoulder Stretches
The space between the shoulder blades and upper arms is an area of extreme tension. Sit on your ball to do these stretches, but know that these stretches can be done any time that your body craves a deep, rejuvenating stretch.
Purpose To stretch the arms, shoulders, and upper back.
Watchpoints • Keep the breath slow and deep. • Keep the stretches comfortable, not painful.
starting position
Sit tall on the ball, feet parallel and shoulder-distance apart.
movement 1: shoulder shrug
1. Lift the top of your shoulders toward your ears. Hold for 5 seconds and drop.
2. Repeat three times.
movement 2: arms overhead
1. Lift your arms overhead and hold the elbow of one arm with the hand of the other arm (fig. 8.15).
2. Gently pull the elbow to the side. Hold for 10 to 20 seconds.
3. Stretch both sides.
movement 3: interlaced fingers
1. Cross your fingers and lift your arms in front of your body, palms facing outward (fig. 8.16).
2. Cross your fingers and lift your arms above your head, palms facing upward (fig. 8.17).
3. Cross your fingers and stretch your arms behind your body, palms facing each other (fig. 8.18).
4. Hold each stretch for 30 seconds.
The Arch
We spend too much of our time hunched over computers and steering wheels. Our spines, and our hearts, have forgotten how to do the carefree backbend of a child. Nothing will make you feel as refreshed and energized as the supported Arch. The abdominals are stretched, rib muscles are strengthened and opened, and internal organs are open and free. The ball gives you a stretch in the thoracic, or upper back, region, not just the flexible lower back. Let the fingers touch the floor or a chair to help you keep your balance.
The Arch is quite advanced, but you can start with a smaller version, the Tabletop, that will give you many of the same benefits. In the Tabletop the small back muscles work to keep you upright. In the Arch these muscles both contract and stretch. To come out of the Arch or the Tabletop put your hands behind your head and immediately lift the head, chin to chest.
Purpose To stretch the spine and torso. Movement 2 is also a quad or thigh stretch.
Watchpoints • Be sure that you are very warm before attempting movements 1 to 3. • The hips stay lifted in the Quad Stretch. • The neck must not be overextended; the ball must support it at all times. • Be sure that long hair does not get stuck under the ball. • Moving too quickly into the Arch can bring on motion sickness.
starting position
Sit on the center of your ball.
movement 1: the tabletop
1. Slowly walk your feet out in front of you. The ball will roll under you (fig. 8.19). Walk the feet out until the back of the neck and head are totally supported by the ball.
2. Gently lift the buttocks to keep the hips in line with the knees and shoulders (fig. 8.20).
3. Open the arms to a T shape to the side. Stay here and breathe for a few counts.
movement 2: with quad stretch—intermediate
1. Get into the Tabletop with the head and back of neck totally supported by the ball.
2. Gently lift the buttocks to keep hips in line with the knees and shoulders. Touch fingers to the ground to aid in balance.
3. Move one foot close to the ball. Keep the hip and heel lifted and allow the knee to drop (fig. 8.21). Hold for 20 seconds.
4. Switch legs and repeat.
movement 3: the arch—intermediate
1. For a more dynamic stretch take the arms overhead and push into the feet to arch the body over the ball (fig. 8.22).
2. Add slow, full, graceful arm circles in one direction and then the other.
3. Try peeling off an imaginary sweater.
Squatting is easier on the body than standing and is encouraged in many cultures as a position of relaxation or work. The Squat is excellent for good posture; it automatically puts the body in good alignment and takes strain off the lower back. Try coming out of the Arch and sinking directly into the Squat.
Purpose To release the back and stretch hips, deep groin, ankles, and Achilles tendons. Holding the Squat will strengthen ankles and feet.
Watchpoints • Exercise caution if you have knee problems. • Knees should be aligned with toes but not jutting over toes. Move your feet out if need be.
starting position
Sit on the center of your ball.
movement
1. Walk your feet out and then bend the hips and knees and sink down. Feet are shoulder-distance apart, flat, and pointed forward, heels down. Make sure the weight is equally distributed on both feet. Your buttocks will be two or three inches off the ground (fig. 8.23).
2. Rock up and down, if desired, to give the back a massage.
3. Breathe deeply into the belly and the pelvis and hold the Squat as long as you can.
Many of the ball stretches take you back to poses that you accomplished effortlessly as children. The ball brings these positions within the reach of almost everyone. In the next chapter you will learn about bouncing on the ball and its benefits. Bouncing with balls is reminiscent of most cultures’ childhood games, played either in groups or alone. Easy and safe cardiovascular exercises transferred to the ball are an effective remedy to stress and fatigue. They also enhance the fitness of the heart and lungs.