Lecture Notes: Stretching and Body Movement with Blankets

Introduction

• Use a stable blanket, not too stretchy, for today's exercises.
• A towel can be used as an alternative.

Exercise 1: Waist and Side Stretch with Blanket

• Setup:
  • Sit on your shins, blanket next to one hip, folded a few inches in height.
  • If needed, use two blankets for extra support.
• Steps:
  1. Roll onto one side so that one cheek is on the blanket, inside heel between butt cheeks.
  2. Come back to center, repeat on other side.
  3. Knees may need to be wider apart for space.
  4. Reach opposite hand to knee, fold ribs, stretch from hip to fingertips.
  5. Inhale deeply, exhale and fold into one side using your elbow.

Exercise 2: Hands and Knees - One Side Coiling

• Setup:
  • On hands and knees, same side hand and knee forward movement.
• Steps:
  1. Shift one hip back, move same side hand and knee forward.
  2. Create a lateral bend, bringing elbow towards hip from armpit.
  3. Ensure hips stay level; focus on rib cage and pelvis action.

Exercise 3: Bear Position

• Setup:
  • From hands and knees, lift knees off ground (bear position).
  • Feet position: heels in slightly.
• Steps:
  1. Shift into hip, move hand and foot forward.
  2. Speed up movement while keeping same side lateral coil.

Exercise 4: Rolling Back with Blanket

• Setup:
  • Hold blanket in front of shins.
• Steps:
  1. Exhale and roll onto back, inhale return to seated.
  2. Aim to round lower lumbar.
  3. Experiment with rolling off to one side.

Exercise 5: Single Leg Lever Roll

• Setup:
  • One leg extended, other leg secured with blanket.
• Steps:
  1. Roll back with leg tucked in, extend it to come up.
  2. Explore foot movement (toes and heel).
  3. Move long leg to side, counterbalance with secured leg.

Exercise 6: Heel Lead Movement

• Setup:
  • Blanket on foot.
• Steps:
  1. Heel moves first, followed by leg.
  2. Roll from back to belly and back.
  3. Picture heel movement, organize body around it.

Exercise 7: Final Seated Stretch

• Setup:
  • Blanket under heels, arms hold ends of blanket.
• Steps:
  1. Torso moves forward as legs track out.
  2. Inhale curl up, exhale extend.
  3. Seal between belly and thighs.

Conclusion and Cool Down

• Movements:
  • Bridge position: Lift belly, reach knees, swing hips back.
  • Side sit and stretch: Hand on ground, lift hips, and create a rainbow shape.
  • End with a self-hug, acknowledging the effort.

Tips

• Adjust exercises based on individual hip and knee differences.
• Modify blanket positioning and tension to suit comfort and capability.
• Focus on controlled breathing to enhance movement efficiency.

These notes summarize a session focused on utilizing blankets for body movement and stretching, emphasizing the importance of controlled motion and breathing for effective stretching.