Thursday, June 22, 2017

This is cannabis oil

APRICOT KERNELS IS THE ANSWER TO CANCER

Dr. Ernest Krebs was a biochemist in the early 1950s whose desire to understand what makes cancer cells work led him to discover a possible key to overcoming the disease. Working on a hunch that cancer is ultimately a metabolic reaction to a poor diet, Krebs began studying the lifestyle habits of the Hunzas whose remote country is hidden near Northern Pakistan.

The Hunzas and Apricot Kernels

Major Sir Robert McCarrison wrote about the Hunzas back in the 1930s when he had a post with the Indian Medical Service. According to McCarrison, the Hunzas enjoyed near-perfect physical and mental health and some of them lived to be over 135 years old. There seemed to be no evidence of diabetes, obesity, or heart attacks among them as well. There was also no evidence of cancer.
What made the Hunzas so resilient? Their vitality had a lot to do with what they ate and their overall lifestyle. Their diet was simple. According to McCarrison, it consisted of raw milk, the occasional meat and bone broth, fresh grains and veggies. They ate very little sugar and their lifestyles as nomads and herders meant they got plenty of vigorous exercise. The other characteristic was that the group ate large quantities of apricot seed kernels. Intrigued by this peculiarity, Krebs researched until he found what he thought was the secret weapon for tumor eradication – amygdalin.

What is Amygdalin?

Amygdalin is a compound that is found in over 1200 edible plants in nature (and, not surprisingly, is also missing in large part from the Standard American Diet). It is found in the highest concentrations and with the most effective accompanying enzymes in apricot seed kernels.
The substance laetrile was created by Dr. Krebs as a concentrated form of amygdalin that is obtained by extracting it from apricot kernels. Amygdalin is a nitriloside and its structure most resembles that of a B complex vitamin, so Krebs named it B17.

Compounds in Apricot Kernels That Make Them Cancer Killers

Apricot seeds contain the compounds amygdalin, also known as vitamin B17 and laetrile. Amygdalin (B17 and laetrile) contain four potent substances: two of which are benzaldehyde and cyanide. You heard that right! Cyanide is one of the substances that makes apricot kernels a force to be reckoned with when it comes to beating cancer, including breast cancer.
Many healthy foods, such as bitter almonds, millet, sprouts, lima beans, spinach and bamboo shoots, actually have quantities of cyanide in them, yet they are still safe to eat. This is because the cyanide remains “locked” within the substance and is therefore harmless when bound within other molecular formations. In addition, rhodanese is an enzyme in the body whose job is to “catch” any free cyanide molecules that may have escaped and render them harmless.
Cancer cells are not normal cells, however; they contain beta-glucosidase, which healthy cells do not. Beta-glucosidase is also the “unlocking enzyme” for the cyanide and benzaldehyde in amygdalin molecules. When the beta-glucosidase in a cancer cell unlocks an amygdalin molecule, a toxic synergy is created that specifically targets cancer cells. With the help of rhodanese and other protective enzymes, healthy cells are not jeopardized by this process.

Laetrile: A Potentially Powerful Cancer Therapy

Laetrile was readily obtainable prior to 1971 when the FDA banned it in the US. Although it is not impossible to obtain laetrile, these days apricot kernels are the easiest way to ingest amygdalin. They are easy to obtain at health food stores or online and are also fairly inexpensive.
Clinics exist outside of the US where B17 or laetrile therapy is still administered. Laetrile is often used in addition to other therapies such as sodium bicarbonate.
If you feel that B17 therapy is the way to go for you, be sure to get the facts about dosage and possible side effects. Talk to your integrated medical practitioner about your particular situation.
While the mystery may remain as to the main cause for the Hunza’s amazing vitality, one thing is for certain: their simple and stress-free way of eating, working, interacting and moving their bodies have made them examples of the health that YOU are capable of having when you take proactive steps to heal your body naturally.

Please help bring more awareness about apricot kernels and cancer fighting laetrile by sharing this article with your friends and family.

Natural Ways To Kill Nicotine Cravings For Anyone Who Is Trying To Quit Smoking

Everyone knows that smoking is bad for you – the days when the addictive habit seemed “cool” or alluring are long-gone now that most people are aware of the devastating effects that smoking can have on your body.
But quitting smoking can be difficult – after all, it is a legitimate addiction! While many people turn to pharmaceuticals to help them kick the habit, slapping on nicotine patches or chomping down on nicotine-flavored gum to help curb their cravings, there are natural alternatives.
Here are some researched methods to help you quit smoking naturally.

Why you Should Quit

It’s no secret that smoking is terrible for your lungs: the habit causes 80-90% of all lung cancers in the United States (1).
Smoking doesn’t just affect the lungs:  it’s linked to developing cancer of the mouth and throat, esophagus, stomach, colon, rectum, liver, pancreas, voicebox (larynx), trachea, bronchus, kidney and renal pelvis, urinary bladder, and cervix, and causes acute myeloid leukemia. That’s because cigarettes and other tobacco products contain up to 7000 chemicals.
Cigarette smoke is particularly harmful to the central nervous system and cardiovascular system.
Other health effects include:
  • Anxiety
  • Irritability
  • Dull sense of smell and taste
  • Poor vision
  • Early menopause
  • Poor dental health
  • High cholesterol
  • Cardiovascular disease
  • Persistent Cough
  • Blood clotting
  • Loss of appetite
  • Infertility
  • Erectile dysfunction
  • Diabetes
  • Wrinkly skin
  • Stroke
  • Asthma

How to Quit Smoking Naturally

You’ll be free from your addiction in no time!

1. Fresh Lime Juice

A recent Thai study published in the Journal Of The Medical Association of Thailand reported that fresh lime could be a viable alternative to nicotine gum – although not quite as effective as the gum, it did help study participants cut down on their habit and manage their cravings (4). Lime has the advantage of being cheap, accessible, and non-toxic – and it will probably make your breath smell better than nicotine gum!

2. Acupuncture

Acupuncture, while often viewed with suspicion by Western patients, has been shown to ameliorate smoking withdrawal symptoms, as well as the selective attention to smoking-related visual cues in smokers, according to one study (5).

3. Exercise

Taking to the treadmill may not only help you get your mind off smoking and help you gain back some of that lung capacity that smoking will have caused you, but it’s also associated with a short-term reduction in the desire to light up a cigarette (6).

4. Hypnosis

This one may sound a little unusual, but there’s more than just anecdotal evidence that hypnosis really can help long-term smokers kick the habit. In a meta-analysis of almost 60 studies, hypnosis was judged to be at least partially efficacious – and completely safe – in the treatment of smoking cessation (7).

5. Mindfulness Meditation

In college students who smoked, it was found that mindfulness-based interventions could reduce their urge to smoke by a measurable amount (8).

6. St. John’s Wort

Although most of the evidence about the efficacy of St. John’s Wort is still in the preclinical phase, the evidence that does exist makes a compelling case for St. John’s Wort being an effective smoking cessation tool (9).
Of course, St. John’s Wort can interact with many different types of medication, so always consult with your doctor before taking it, especially if you’re also currently taking anti-depression or anti-anxiety medications.

Bonus:

Olfactory Training

The Scientific American reports that “…pairing the smell of cigarettes with unpleasant odors made people smoke less during the following week.”
“… subjects spent the night hooked up to devices that measured breathing and brain activity while they received puffs of the smell of smoked cigarettes followed by puffs of the odor of rotten eggs or decaying fish through a face mask.” (10)
For comparison, researchers gave the other half of the group the face mask therapy during the day. This went on for a week. The group that received it at night cut their smoking 13-30% in the following week. The day group did not change their smoking habits.
You can speak to your doctor to find out if there are any clinic in your area offering olfactory training.

Magnesium

Smoking depletes your body’s magnesium stores. Studies have found that increasing your magnesium intake for a month significantly decreases in the number of cigarettes you’re likely to smoke (11).
Magnesium also promotes relaxation and fights depression, anxiety, headaches, irritability and other symptoms prevalent in people trying to quit smoking.

The Takeaway

If you’re struggling to quit smoking, you’re not alone – many people have been through the same difficulties, and successfully managed to leave the habit behind.
When you quit smoking, you’ll enjoy health benefits like a decreased risk of developing lung cancer, better lung capacity, and of course, you’ll smell better – so give any of these methods a try the next time you feel the urge to light up a cigarette.

Thursday, June 1, 2017

Oil of Cloves – the Aromatic, Anti-Cancer Essential Oil



Clove, the aromatic and exotic spice, has a long history of medicinal use going back many centuries into early human history. Clove was highly regarded by the German abbess Hildegard von Bingen (1098-1179) for its medicinal properties. Clove is also well known in the traditional medicine of India and China.
Clove comes from clove trees (Syzygium aromaticum) which grow in tropical regions. Clove essential oil (or oil of cloves) is steam distilled from flower buds and stems.
Both the clove spice and the oil of cloves are rich in a phytochemical (plant chemical) known as eugenol. In fact, clove oil consists of about 75-85 percent eugenol. Eugenol is exciting quite a bit of interest in both conventional and alternative medicine because of its demonstrated ability to stop cancer cells in their tracks. More on that below.

Clove’s Interesting History

Clove has been used for centuries for numbing pain, repelling internal parasites, arthritis and rheumatism, for throat, sinus and lung infections. Clove is a natural anti-coagulant (see warning at end of article), with anti-fungal, antioxidant, anti-bacterial, anti-tumoral, anti-viral, and anti-inflammatory properties. All the important anti’s!
An excellent illustration of clove’s anti-viral capabilities occurred in Indonesia in the mid-17th century. The people of Indonesia’s islands of Ternate and Tidore (historically called the Spice Islands) used clove extensively throughout their history for wellness. During the mid-1600s the Dutch East India Company controlled the spice trade in the Spice Islands and gained complete control of the clove trees in this area. Any clove trees discovered that didn’t belong to the Dutch East India Company were destroyed, thus allowing them to have a complete monopoly of this and other spices.
As a consequence, the islanders who relied on those clove trees died from the epidemics that raged through the region, brought to them courtesy of the same Dutch colonists. Such is the power of clove to protect us.

Clove, Eugenol and Cancer

The most exciting and promising research on clove essential oil relates to its anti-cancer benefits. Most of the researchers who study clove essential oil for any length of time agree it has great promise, not only for its ability to kill cancer cells, but as a natural chemopreventive (cancer prevention) agent.
Clove essential oil has been found to have cytotoxic (cancer cell killing) properties against a line of breast cancer cells known as MCF-7. These cells are invasive ductal carcinoma (IDC) with both estrogen and progesterone receptors (ER+/PR+). A 2014 study investigated different clove extracts, including water, ethanol, and essential oil and found that the essential oil provided the most cytotoxic activity against the MCF-7 cells. Researchers stated “Cloves are natural products with excellent cytotoxicity toward MCF-7 cells; thus, they are promising sources for the development of anticancer agents.”
An earlier 2013 study investigating the anti-cancer potential of eugenol found the phytochemical in highest quantity in clove. Researchers tested eugenol against different breast cancer cell lines including the aforementioned MCF-7 breast cancer cells. They also tested eugenol against MDA-MB- 231 cells, which are triple negative breast cancer cells and invasive ductal carcinoma. Researchers discovered that eugenol increased apoptosis (planned cell death, lacking in cancer cells). It also decreased the protein coding gene E2F1 (also known as survivin).
Eugenol also inhibited the rapid growth of these cells. It inhibited onco-proteins known to be highly expressed in breast cancer cells and tissues, both in vitro (test tubes) and in vivo (inside the body). Eugenol was found not to be toxic to normal, healthy cells.
For women with estrogen-receptor positive breast cancer looking for natural anti-estrogen products, clove essential oil provides one other exciting benefit. A 2012 study revealed that eugenol not only exhibited growth inhibition and promoted apoptosis (as described in the previous study), but also exhibited an ability to act as an antagonist to estrogen. Researchers found eugenol “to have compounds that have similar or even better affinities to ER than tamoxifen and its metabolites.”
Clove essential oil is not only useful for breast cancer. There are plenty of studies showing its benefits for liver cirrhosis, for colon cancer, and esophageal cancer. Indeed, because of clove’s anti-inflammatory and antioxidant properties as well as its ability to effectively stop the growth and spread of many cancer cell lines, clove essential oil shows great promise. Its natural healing properties and anti-cancer benefits will no doubt continue to be studied extensively in years to come.

8 Great Ways to Use Clove Essential Oil

1. As an Anti-bacterial – Clove is powerful against many strains of bacteria, including E. coli, Salmonella, Helicobacter pylori (the one associated with stomach ulcers), Staphylococcus Aureus, Streptococcus pneumoniae, and many others. If you choose a high quality food grade oil you can take it internally in an empty gel capsule (see caution #3 below). Clove oil can also be applied topically.
2. As an Anti-fungal – Clove oil is a potent anti-fungal, especially against Candida albicans. As with item 1, above, you can take quality food grade clove oil internally by placing a few drops in an empty gel capsule (see caution #3 below).
3. Helps Toothache & Abscesses – Apply clove oil to a cotton swab and hold it onto the affected tooth or gums. Clove oil has great pain relieving properties and has been used by the dental industry for decades. Oil of cloves is often included in dental rinses and mouthwashes.
4. For Cold Sores – Clove is quite effective against herpes simplex, the virus that causes cold sores. Put a drop or two on a cold sore to decrease pain and duration. You can also put a few drops into an empty capsule and take it internally to rid yourself of viral infections.
5. Flatulence, Indigestion, and Diarrhea – Dilute clove oil in a base oil such as almond, coconut, or olive oil and massage over the abdomen. It has a warming and antiseptic action which makes it especially soothing for these maladies.
6. Arthritis Pain – Clove’s pain relieving properties make it beneficial in the treatment of rheumatism and arthritis. As in step 5, dilute it and rub it into the affected painful area.
7. Head Lice – Using 1 tablespoon of your favorite natural hair conditioner, mix in several drops of clove essential oil. Wash your hair, then massage in the clove-enhanced conditioner. Don’t rinse yet, instead comb it through carefully with a head lice comb, removing any lice you see (they will be dead), then rinse the conditioner out. Reapply daily until the infestation is gone. This treatment is nice and natural, with no nasty chemicals.
8. Natural Insect Repellent – Clove is an excellent insect repellent, especially when combined with cedarwood, cinnamon, and lemon in a carrier oil and applied to the skin. It also relieves the sting and itch of various types of insect bites.

3 Important Cautions When Using Oil of Cloves

1. Clove oil has natural anti-coagulant properties which can be enhanced when combined with drugs like Warfarin and aspirin. Be very cautious if you are on these blood thinners.
2. Clove oil may irritate the skin. Don’t apply it to your face, it will sting. If preferred, dilute clove oil before using topically, although it is not terribly hot or unpleasant if you do not.
3. Because of its strength, clove oil can be potentially dangerous when ingested in high amounts. Use it in moderation and work with a qualified aromatherapist or healthcare practitioner. Make sure your clove essential oil also comes from a reputable source and is a high grade organic oil.

Article Summary

  • Cloves (the spice) have been used for centuries for numbing pain, repelling internal parasites, arthritis and rheumatism, and for treating throat, sinus, and lung infections. Clove is a natural anti-coagulant, with anti-fungal, antioxidant, anti-bacterial, anti-tumoral, anti-viral, and anti-inflammatory properties.
  • Oil of cloves (aka clove essential oil or clove oil) has been found to have cytotoxic (cancer cell killing) properties against a line of breast cancer cells known as MCF-7. These cells are invasive ductal carcinoma (IDC) with both estrogen and progesterone receptors (ER+/PR+).
  • Clove essential oil is not only useful for breast cancer. There are plenty of studies showing its benefits for liver cirrhosis, for colon cancer, and esophageal cancer.
  • In addition to its anti-cancer benefits, here are 8 ways to use clove essential oil:
    1. As an Anti-bacterial
    2. As an Anti-fungal
    3. Helps Toothache & Abscesses
    4. For Cold Sores
    5. Flatulence, Indigestion, and Diarrhea
    6. Arthritis Pain
    7. Head Lice
    8. Natural Insect Repellent
  • 3 Points of Caution When Using Oil of Cloves:
    1. Be extra cautious if you are using blood thinners as clove oil can also thin the blood.
    2. Clove oil may irritate the skin, so be especially careful if applying to your face.
    3. Use in moderation. Clove essential oil is potent and can be potentially dangerous when ingested in high amounts. Consult with a qualified specialist.


36 Pictures To See Which Muscle You’re Stretching

It doesn’t matter if you’re a chronic sitter, a daily exerciser, or a weekend warrior, most understand the benefits of stretching. It sends blood stream to your muscles and offers your joints assistance in moving through their full scope of movement.  Stretching enhances your stance and athletic execution while reducing your risk of pain and injury.

However when you do yoga or a flexibility routine, do you know which muscles you’re actually stretching? Or whether you’re performing each stretch correctly?
With this knowledge, you can pick the best stretches for your specific goals. Furthermore, if you ever feel pain — and I don’t mean stretchy sort of pain, but the “Whoa, something doesn’t feel right” sort of agony — you can pinpoint the muscle giving you problems and modify your stretch to avoid injury.
If you feel pressure or strain on your joints, you are pushing too much, so you should only feel these stretches in the belly of the muscle. As you stretch, focus on your breathing and move through the movements as naturally as possible.
Don’t worry about how long you’re stretching , focus on feeling how your muscles relax and getting them back to their natural, resting lengths, which takes 5 to 30 seconds for each muscle. If you think that you didn’t get anywhere with a specific stretch, try a different position.
These illustrations were created by Vicky Timón, a yoga expert and author of “Encyclopedia of Pilates Exercises,”  and James Kilgallon, CSCS, creator of Mazlo’s Body Maintenance Program.

  1. Camel Pose
Muscles Targeted: Rectus Abdominus and External Obliques. This stretch is reserved for people who already have good flexibility.  Sit on your heels and place your hands behind you and push your hips up and forward. Avoid putting too much pressure on the lumbar spine. If you have problems with your neck don’t drop your head back.
  1. Wide Forward Fold
Muscles Targeted: Adductors. This is a good exercise to open the hips, and stretch the adductors and hamstrings.  Keep your knees bent and leave your spine straight.  When your muscles start to release you can straighten your legs, round out your back and reach for your feet. Pull on the bottom of the balls of your feet to release the calf muscles.  If you can’t reach your feet you can use a belt or towel. Also you can do this stretch lying on your back with your feet up the wall.

  1. Frog Pose
Muscles Targeted: Adductors. This is a deep groin stretch that can place pressure on your knees so it’s good to be on a soft surface.  Start with resting on your hands and knees and slowly bring your knees wider until you feel a good stretch in your groin muscles. You can feel minor variations in the stretch as you push your hips back and forward.
  1. Wide Side Lunge Pose
Muscles Targeted: Adductors. Start with your feet forward in a wide stance and put your legs as straight as possible.  Slowly walk your hands to your right foot while bending your right knee and rotating your left toes up to the ceiling, sitting into your right hip.  Keep your right foot flat on the ground.

  1. Butterfly Stretch
Muscles Targeted: Adductors. Start in a seated position and bring the soles of your feet together and sit tall through your sit bones. Progress this stretch by placing pressure on your knees with your hands. The closer your feet are to your body the more you will stretch your groin muscles.  Bring your feet farther from your hips and slowly round your upper body to release your back muscles.
  1. Forearm Extensor Stretch
Muscles Targeted: Forearm Extensor. Start with packing your shoulder down and back. Then externally rotate the shoulder for the optimal position to stretch the forearm muscle. Once in this position apply pressure to your opposing hand to begin the stretch.  You can progress this stretch by touching the tips of your fingers together in a tea cup shape.

  1. Lateral Side Flexion of the Neck
Muscles Targeted: Sternocleidomastoid “SCM”. Keep your neck as long as possible while slowly dropping your ear to your shoulder, but make sure you are not collapsing your cervical spine. You can boost this stretch with being seated on a chair and clutching the bottom of the seat.
  1. Neck Rotation Stretch
Muscles Targeted: Sternocleidomastoid “SCM”. Rotate your neck slowly, while keeping your chin slightly elevated to isolate the SCM.  If you like to get a deeper stretch, apply pressure with the opposite hand from the direction that you are rotating.

  1. Neck Extension Stretch
Muscles Targeted: Sternocleidomastoid “SCM”. Place your hands on your hips, while keeping your spine long, start to tilt your head back. But make sure you are not collapsing your cervical spine.
  1. Lateral Side Flexion of the Neck with Hand Assistance
Muscles Targeted: Sternocleidomastoid “SCM” and Upper Trapezius.  Keep your neck as long as possible and start to slowly drop your ear to your shoulder, but make sure you are not collapsing your cervical spine. You can boost this stretch if you sit on a chair and grab the bottom of the seat.

  1. Half Kneeling Quad / Hip Flexor Stretch
Muscles Targeted: Psoas and Quadricep. Start in a half-kneeling position. Slowly bring your right hip forward and you should begin to feel a stretch in the front of your hip. Take your back foot and squeeze your back glute to rise the stretch on your Hip Flexors.
  1. Forearm Extensor Stretch
Muscles Targeted: Forearm Extensor. Pack your shoulder down and back, then externally rotate the shoulder to the optimal position to stretch the forearm muscle. In this position put pressure on your opposing hand to begin the stretch.  You can boost this stretch by touching the tips of your fingers together in a tea cup shape

  1. Lateral Shoulder Stretch
Muscles Targeted: Side Deltoid. Put your arm across your body and lightly place pressure on your arm to boost the stretch on your shoulder.
  1. Standing Assisted Neck Flexion Stretch
Muscles Targeted: Trapezius Muscle. Start with standing with your feet together. Keeping your spine long, slowly sit your hips back and round your upper back, tucking your chin to your chest at the same time.

  1. Lat Stretch with Spinal Traction
Muscles Targeted: Latissimus Dorsi. Start by taking a firm grip on bar, then slowly lift your feet off the ground. You should feel a stretch in your lats and chest. If you take your feet completely off the ground you will feel traction in your your lumbar spine.  Avoid this stretch if you have recently injured your shoulder, and/or have impingement of the shoulder.
  1. Lat Stretch at the Wall
Muscles Targeted: Latissimus Dorsi. Place both hands on the corner of a wall or post.  While keeping your spine long, slowly push your hips out to the side. Don’t do this stretch if you have lower back problems.

  1. Child’s Pose
Muscles Targeted: Latissimus Dorsi. Start on your hands and knees then slowly bring your hips back until your forehead is on the floor.  You can bring your knees wider to get a better stretch in your hips. Arch your upper back and externally rotate your shoulders to stretch your lats and chest muscles.
  1. Standing Calf Stretch
Muscles Targeted: Soleus and Gastrocnemius. You can perform this stretch on a rack or on the edge of a stair step. Lightly rotate your ankles internally and externally to actively stretch the calf muscles.

  1. Front Split
Muscles Targeted: Psoas and Hamstring. This is an advanced stretch, so be aware if you have any kind of hip problems. Start in a kneeling lunge position. It will be good  to have the support of a chair as your hip flexors and hamstrings release.
  1. Seated Forward Fold / Seated Toe Touch
Muscles Targeted: Hamstrings and Calves. Start by sitting into your sit bones and bend the knees if needed. As your flexibility improves your legs will naturally straighten. If you have back problems keep the spine as straight as possible. You can also perform this stretch lying on your back with your feet up a wall.

  1. Single Leg Forward Bend
Muscles Targeted: Hamstrings. Put one foot in front of the other. Place your hands to your hips and while keeping the back straight, begin to bend from the hips.
  1. Deep Squat
Muscles Targeted: Glutes. This movement has a total effect on all areas of your body. If you have bad knees, or cannot keep your heels on the ground, practice your squat before proceeding. Start by standing with your feet shoulder width apart then slowly lower yourself into the deep squat. Once in position bring your arms inside your legs and lightly apply pressure to the inside of your knees, sitting into the hips and heels. You can also practice this position lying on your back with your feet against a wall.

  1. Seated Half King Pigeon Pose
Muscles Targeted: Glutes. Sit down and slowly pull your leg to your chest and rotate your hip while keeping your spine straight.  You should feel this stretch in your glute.
  1. Standing Calf Stretch at the Wall
Muscles Targeted: Soleus and Gastrocnemius. Start in a lunge position with your back foot turned out.  Slowly place your back heel to the ground to stretch your calf muscles.

  1. Lateral Flexion at the Wall
Muscles Targeted: External Obliques. Keep your spine long and slowly push your hips out the side.  Don’t do this if you have lower back problems.
  1. Supine Twist
Muscles Targeted: Glutes and External Obliques. This is a great stretch for people who are trying to manage Sciatic Pain.  Start by lying flat on your back then bring one leg across your body, slowly rotating your gaze and upper body in the opposite direction. The key to this stretch is using your breath to open up your rib cage and sacroiliac joint and hip area without placing too much pressure on the lower back.  If you find this stretch to be too difficult you can stack both of your knees on top of each other. Once in this position you will feel more of a stretch on the upper spine when the knees are higher, and more of a stretch on the lumbar spine when the knees are lower.
  1. Lateral Flexion with a Dowel
Muscles Targeted: External Obliques and Latissimus Dorsi. With your spine long, slowly push your hips out to the side while keeping your shoulders externally rotated. Don’t do  this stretch if you have lower back problems.
  1. Triangle Pose
Muscles Targeted: External Obliques. Start with a wide stance with your front foot straight ahead, and your back foot at 90 degrees. Put your hand on your front leg or floor as you sit back into your front hip with a straight back. As you rotate away from your front leg keep your gaze on the hand that is in the air.

  1. Chest Stretch at the Wall
Muscles Targeted: Pectorals. Face the wall with your thumb up. Slowly rotate away from the wall to stretch your chest muscle. You should feel this stretch in the belly of the muscle.  If you feel it in the shoulder joint you are stretching too far.
  1. Assisted Chest Stretch
Muscles Targeted: Chest and Latissimus Dorsi. Start by lying on the floor with your palms facing up. As you partner sits into a deep squat you should feel a stretch in your chest and lats.  You will also get some traction in your spine from the stretch. Avoid this stretch if you have impingement of the shoulder.


  1. Seated Half Pigeon Variation
Muscles Targeted: Anterior Tibialis. Sit with your feet in front of you. Bring one hand behind you as you externally rotate your hip and bring one foot above your knee.  Slowly lean forward, initiating the movement by hinging at the hips if you want to increase the stretch on your hip
  1. Supine Shoulder External Rotation Stretch
Muscles Targeted: Subscapularis. Start by lying flat on your back, bring your arm straight out to the side with your elbow at a 90 degree angle. Slowly bring the back of your hand to the floor. If you hand is far away from floor it means your rotator cuff and other muscles that control internal rotation are tight.

  1. Down Dog Variation at the Wall
Muscles Targeted: Pectorals and Latissimus Dorsi. Place yourself far enough from a wall or rack so that when you touch the wall your body becomes parallel to the ground.  Move into this position by hinging at the hips and keeping your spine straight.  Once in position, push your chest forward creating a slight arch in your upper back, stretching your lats and chest muscles. If you have tight hamstrings try bending at the knees.
  1. Assisted Chest Stretch Variation
Muscles Targeted: Pectorals. Start by lying face down on the floor with your palms facing down. As your partner pulls back on your hands you will feel a deep stretch in your chest muscles. Avoid this stretch if you have impingement of the shoulder.

5. Standing Upper Trapezius Stretch
Muscles Highlighted: Upper Trapezius Muscle. Stand erect and move your hands behind your lower back. Grasp your right wrist with your left hand. Pull your right arm as far as possible to the left. Your hands should be in back, or just outside of your left hip. Lower your head sideways, toward your left shoulder, until you feel the stretch in your neck. Maintain the stretch for 30 seconds and then repeat it on the opposite side.
   36. Standing Upper Back Extension
Muscles Highlighted: The Teres Major, Rhomboid and Upper Trapezius Muscles. Stand erect and place your feet close next to each other. Extend your arms in front of you with your fingers interlaced and your palms facing forward. Lowering your head slightly forwards, push your hands frontward while exhaling, allowing your back to arch slightly while your knees are bending. Hold for 10 to 15 seconds.