Door Jam Stretches

Door Jam Exercises – by Dr Dean B. Sanna DC, FIAMA, CPEP

Key points:

Move slowly and mindfully while breathing!
Remember -“The breath is the lubricant and motion moves the lotion”
“Breathe and Move and live in the Breath!

– Door knob shoulder stretch-

Open the door and face the door knobs. Grab the door knobs with each hand with your feet about one foot length away from door. Lean forward at the waist and let your buttocks fall away form the door stretching your arms and shoulders. Hang there for 5-10 breaths.

– Door Knobs shoulder stretch facing away from door- shoulder stretch.

Stand one foot length away from door and face away from the door knobs. Reach behind your back and grab each door knob. Look up as you arch backwards falling away from the door knobs stretching your shoulder from behind. Hang there for 5-10 breaths.

– Hang From top of door- decompress spine and discs!

Grab the top of your door or any where where you can hang comfortable for 5-10 breaths. You do not have to completely free swing. Start by taking some weight off your legs by bending them. Work up to more and more time hanging. This is an excellent exercise for people who stand, sit or lift a lot.

-Side Stretch from door Jam- side bending stretch!

Stand indoor jam looking down the wall. Example – Place the left outer shoe against the wall looking down the wall. Reach across your body and grab the door jam with both hands. Lean away from wall with your buttocks and torso while holding onto the wall stretching the right side of your body. Hold for 5-10 breaths. Do this stretch on both sides.

-Same elbow up on wall as the same side foot back- great shoulder stretch

Facing the door jam place right elbow up on wall with your hand reaching behind your neck down your back with the palm flat on your back. You can place your other hand flat on wall under your elbow to make the wall softer. If you desire more of a stretch make a fist and put your elbow on your fist. Place the same leg back as the elbow ie. right elbow on wall right leg back with the foot and heel flat on the floor. Lean into the wall forcing your body and chest towards the wall while your elbow is on the wall. This stretches the shoulder and hip flexors like the psoas and Illiacs muscles. Lean there for 5-10 breaths.

-Standing in the Corner- good for stretching the shoulders.

Stand 1-2 feet from an open corner. Place your hands on each wall of the corner at chest height and lean into the wall. Hold for 5-10 breaths.

– Place hands on wall or door jam- Good for stretching the anterior shoulder.

Place your hand on the wall flat and turn your body and look away. Move the hand up or down to get a different muscle group to stretch. Hold for 5-10 breaths.

-Standing or sitting Towel or stick stretch- great shoulder stretch.

Take a hand towel and throw one end over your shoulder and grab it with your hand around your back side. Pull your hand up your back with the other hand holding the towel in front. You can also do this with a broom Handel or stick. Another option is to grab the towel or stick with both hands behind your back and bending forward at the waist raise the towel or stick up behind your back. Move your hands apart if to difficult. Hold for 5-10 breaths.

-Side stretch holding stick or towel- great for stretching trunk sideways.

Grab both ends of a short hand towel. Raise it up over your head with your arms fully extended. Lean to the left and stretch for 5-10 breaths. You can use a stick to perform this also.
-Sit in straight back chair sideways- good for twisting your spine-

Sit with your legs off the side of the chair. Keep your spine straight and use the back of the chair to help twist your torso. Do both sides. Hold for 5-10 breaths.

qi gong therapy acupuncture movement

What’s humanly possible!

This is truly amazing! Check it out! Damien Walters a man who has over come limitations.

https://www.facebook.com/john.p.milton.9/posts/10152410320922375

Meditation and relaxation techniques

With countless health practices available many people are confused about which treatment is best for their condition.

Amanda and I have been working for many years with meditation as our foundational health practice. We are fortunate to have access to many healing modalities including; acupuncture,chiropractic,massage, nutrition,craniosacral, Triple Gem – yoga, qigong and meditation amongst others. Of all the personal practices we have available to us meditation is essential.

Some people still think meditation is a form of religion or prayer because many ancient religions incorporated it into their practices but it is not a religion. It is a simple relaxation or centering technique which anyone can do. As a matter of fact many famous and influential writers, musicians and business people daily use some form of Meditation. Daily use of Meditation enables one to relax, dump stress, recharge their battery and receive inspiration and clarity. For these reasons it is very useful and in our opinion essential to remaining grounded, energized and creative in the busy environments we live in today.

We have developed several easy and effective Meditation practices that only take 10 seconds to ten minutes. Meditation is a “personal time out.” It can be done any where. Feeling safe enough to relax and breathe is all that is necessary. Often times people who smoke are really just looking for a deep breath which can help them to relax and discharge stress.

If you are ill, out of sorts or you just want to feel better, think clearer and have more energy and enjoy your life more fully daily Meditation is an exceptional way to accomplish this.

There are many proven health benefits that result from meditation. More is better but quality is more important than quantity. The more relaxed one is the deeper the state of relaxation. These deeper states like theta and delta bypass the conscious mind and access the subconscious which is always awake and connected to; the unified field. Other names often used for this unified field are the god field, collective unconscious, oneness field, source, etc. Here is where the deepest healing can take place.

We utilize ancient and modern scientific techniques that access these theta and delta states easily which allows clients to drop into their own internal healer where the deeper healings take place.

When we remove our subconscious blocks to healing our full potential can arise. These techniques are simple enough to teach children.

If you want to learn more about meditation practice and relaxation techniques visit Dhamma.org or there are many YouTube videos you can listen to while sitting or laying down which help you to drop down into these deeper states. Don’t be Omless! Breathe and Move. Be aware!

Trust Dream Give Be Grateful Dean & Amanda