Three Ways to Turn Your Tight and Stuck into Stretch and Move
Hi Beloveds,
It’s TaTa Tuesday and I wanted to give you your next step to taking care of your scars. Soooo, your beloved guide to scar release focuses on compression. (What’s that? Sign up for my FREE 5-day Journey and get your videos including Scar Release HERE )
What's next? Let us move on to elongation ala stretch that scar out. Think compression as melt melt melt and elongation as stretchy stretch stretch. Here are three of my favorite ways to stretch those tight scars along your chest so you can decrease pain and tightness and get those shoulders moving again.
1) The Doorway Stretch. For this one, you don’t need a thing except your body and a door. Walk through the doorway and catch yourself with your palms in the frame and lean forward to a good, yummy stretch. No bouncing or wincing as you stop right at the edge or even just before. Feel a stretch and then just like with your scar release you wait and let the fascia and scar tissue elongate for 2-5 minutes. Find your stretch so your hands might be higher up on the door frame. You can also step forward with one leg in a barely lunge so you are comfy and can hang for your …yep...2-5 minutes.
2) The Wall Stretch. This is a one-side-at-a-time goody. Stand at the wall with your hip about a foot from the wall. Reach your hand up the wall like you’re giving it a high five. You will be slightly rotated as you want to feel the stretch in your shoulder/ pec area. You might even feel it in your arm if it's tight. Adjust and move away from the wall if it is too intense so that you can elongate and stretch and make friends with your sweet body.
3) The Beloved Foam Roller. For this stretch, you need a full-length foam roller. Not the bumpy rumbo or the shorty that cross-fitters use on quads. Full length for your full spine. Ease on that beauty so you are lying on top with your head and your tail all on the roller. Knees bent so you have a happy low back and your arms go in a “T”. If the stretch is tooo much and you are thinking about how awful this is then back off and get some pillows for support under your arms/shoulder so you can work your way up to hanging. Chest opener ala no zing.
Remember to always listen to your body and also let your doc know what you are up to so you can be sure you are in the moving stage of your recovery. Myofascial Release is gentle yet firm but never injurious because you are listening and wooing your body to let go. Bracing or holding your breath is a good sign that you are working too hard and your nervous system is up and arms. Time is your best friend as you decrease pain and tightness, gain peace of mind, and fill in the GAP between breast cancer and your new favorite self.
Let me know if you have any favorite ways to add elongation to your day. Be sure to forward this to your favorite breasty and join the movement to reclaim your body after breast cancer.
Warmly,
Melissa
Health, Wellness, and Somatic Coaching
