update >>> 29-July-2017
part-2 ... }}}========>>
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after the Evils of-the-world sieved-through the chinese-medical-system... being re-cataloged by hong-kong-people.... and ran-into a road-block due-to deliberate-pollution of chinese-herbs
( particularly the herbs used-in chinese-medicine )
( i sent thoughts across to them many years ago on this pollution... )
( which enabled them to complete their cataloging... to some extent... )
which the-Evil hid from the world... the-Chinese don't have the information on-what i am doing... in-their-face... and cannot explain my techniques correctly or even clearly.
no... humans do-NOT have-to act-Cute to-be Healthy....
( particularly the herbs used-in chinese-medicine )
( i sent thoughts across to them many years ago on this pollution... )
( which enabled them to complete their cataloging... to some extent... )
which the-Evil hid from the world... the-Chinese don't have the information on-what i am doing... in-their-face... and cannot explain my techniques correctly or even clearly.
no... humans do-NOT have-to act-Cute to-be Healthy....
i demonstrated a-few STRETCHING-techniques at Suvarnabhumi-airport
and singapore's Kopitiams and at bus-stops...
= no... you don't have to punch metal bars.... === no-need-to g00T-the-mars-di
and singapore's Kopitiams and at bus-stops...
= no... you don't have to punch metal bars.... === no-need-to g00T-the-mars-di
Legend / nomenclature |
MUSCLES.sss |
Bones /// skeleton |
Air-flow... |
off-topic |
how to massage... ???
CONTEXT fish-tank's = air-pump's === transparent air-tubes squeeze left-side = blood push where... ??? squeeze right-side = blood push where... ??? squeeze CENTRE = blood push where... ??? |
apply to
= air and blood Constrictions ( inhibit flow during application-of-pressure ) = during Massage = articulate end-of-Appendage === palms, foot, head = depending on where you are massaging === can be needing to Articulate-thigh too... |
Pressures applied
= pushes Blood to Clear the Blockage Blood pushed = need to go somewhere = if no place to go.... === expands Veins === creates Pain |
Objective
= to Clear the Blood-blockages === inside Veins to encourage Blood-flow IN = which brings Oxygen === and other nutrients === to body-parts OUT = and removes unwanted === toxins === air ( methane the fart and carbon-dioxide... ) === especially uric-acid ===== during exercising |
sporting exercises
= strength = stamina these are the management of = clearing uric-acid === during sports |
bicycling
= sitting-on 2-main-Veins === on the buttocks === hard to clear these waste ===== produced during-Exertion excessive ACCUMULATION = is Bad same goes-for = Merits and de.merits |
when just a-wee-bit tired
= stretch that one-leg = and lift-Body === slightly-off the-seat ( uncompress the 2-main-Veins ) = half-stand on-that Pedal ( stretch ) = do-NOT allow build-up of Toxins === or it will be difficult to clear those Toxins later result is = toxins flow out-from muscles === blood is carrier-medium for toxins |
Sweat is = good...
localised = instant Clearing-out of-Toxins = without Toxins flowing-around till reaching the Bladder bladder is for.... = Body's-waste === and NOT ===== digestive-system's waste sweat-out toxins = plus blood-carry toxins out = that is my stamina |
Uric-acid also produces
= GOUT === in knees especially Accumulation of = Uric-acid = until Uric-acid becomes === hardened |
past Sharing on Gout
= old-man walk with good-will = so-as not-to inconvenience others = during pilgrimage = until he forgot about his walking-stick = which he left in the Bus = not-needed it even when dismounting |
reason shared is
= within reasonable-bounds = manage pain to within 20% === of your tolerance === and keep walking when slip = due to looking at pretty-women = will-be more painful = pain rises to maybe 50% = still well-within threshold = no-pain reaction = leading to accidents = and cause more injury |
which Leads to Cartiladge
= compact-ing = layer-ing = and with muscular-fibre fibrosis === over-growth concept |
heal
= till over-growth a-bit = push in = compact it = layer by layer = until hardened like Uric-acid's hardening |
with Walking concept
= of Pain-management === all within reasonable-bounds === and safely === with lots of margin to spare |
Air movement is
= aerodynamics-engineering |
Fluid movement is
= hydrodynamics-engineering |
Heat transfer when Alive is
= thermodynamics-engineering |
in Satipathana-Vipassana...
= Feelings is Sensations-of-the-Body === tactile-sensations described in-the Paticca-samupada-Sutta a Buddhist sure-Knows the Paticca-samupada = it is part-of-the Basics === of Buddhism those = aero, hydro, thermo >> dynamics ( not-constants ) ((( not-constant = is-Self... what is-Self...??? = Anatta ))) = are all inside every Human's body Pain and Discomfort ( Dukkha ) = is-where there-is a-Problem ( Anicca ) no-Excuse for an-Experienced Satipathana-Vippassana-meditator = to-fail-to heal himself///herself === for small ailments all inside the paticca-samupada which i printed a copy for mae-chee-daiwan |
Emotions is = mind-wrought ( 1x-sensory ) and === based-on === individual's Personal-perceptions === and Bias.ness === on the sensory-inputs ( the usual 5x-sense.sss) ((( = of Humans in secular-science ))) === at-that-moment ( present-moment ) === upon Contact with your Surroundings ===== or imaginations ( same Mind as-a sense-organ ) which brings a total of = 6-sense-bases as elucidated === by Gotama-Buddha 4-elements in-Buddhism = Carbon.... fake hypocrites revealed themselves = and their Secular-educational-disqualifications |
also no-excuse to-Fail to-Attain super-human-states
= minimum-standard for a real-Buddhist = before Death... === 10-questions posed daily to Monks === by his fellow Monks only === and to dying Monks... oops... magala-vihara... author and foreword... then scroll to bottom = www.accesstoinsight.org/lib/authors/piyadassi/protection.html 10. "'Have I gained superhuman faculties? Have I gained that higher wisdom so that when I am questioned (on this point) by fellow-monks at the last moment (when death is approaching) I will have no occasion to be depressed and downcast?' This must be reflected upon again and again by one who has gone forth. see~~~ Buddhism always soooo nice...
have advance-warning of.... what will happen if you lazy... and dishonest.... === "so that when I am questioned (on this point) by fellow-monks at the last moment (when death is approaching)" |
Last thought-moment determines
= the next reBirth answer YES to ALL-questions = happy is the dying-person = minimum is Heavenly-rebirth === happy-beings... answer NO to Any-question = or Lie about it === last thought-moment === is BAD === Bad-rebirth is guaranteed waste donors alms ? = no-excuse |
----====<<<< part --- 2.1 >>>>====----
lay-down on-Bed alone...
= use the corners of Bed for Grip |
Grip using
= Foot, Calf.ss, Hand, Arm.... === and so on .... |
when
necessary |
massage right-Calf
= Back on-Bed = right-Calf bent-inwards === towards Left side === while right-Leg is still === completely Flat and resting on-Bed |
use Left-FOOT = press on right-Calf = using ankle to tilt-Left-Foot = similar-to === depressing and releasing === the accelerator-pedal === of a Car |
movement...
as-usual positions = from knee-area = to ankle-area = up and down = shift-position |
stop at-Position = to press = after press-ing.sss === shift-position |
do that for BOTH-Calf.sss... ... ...
then use Heel-of-foot... and dig-into Calf... = same movement-style...
later... towards the front-of-Calf... then at the rear-of-Calf...
using the above-information... while pressing with left-Foot....
articulate ( move at the joint ) the other foot... right-foot... up-down-up-down...
calf-muscle... when toes-of-foot is-Pointed forwards... === calf-muscle is TENSE.d
calf-muscle... when toes-of-foot is-Pointed OUTwards... === calf-muscle is RELAX.ed
in-out-in-out === blood-constrictions.... flow-restricted-flow-restricted
then use Heel-of-foot... and dig-into Calf... = same movement-style...
later... towards the front-of-Calf... then at the rear-of-Calf...
using the above-information... while pressing with left-Foot....
articulate ( move at the joint ) the other foot... right-foot... up-down-up-down...
calf-muscle... when toes-of-foot is-Pointed forwards... === calf-muscle is TENSE.d
calf-muscle... when toes-of-foot is-Pointed OUTwards... === calf-muscle is RELAX.ed
in-out-in-out === blood-constrictions.... flow-restricted-flow-restricted
muscles should-be
= SOFT.ness akin-to === Breasts === and fatty-tummy === and fatty white-pasty-ass.es = when NOT-tensed = that is healthy-muscles |
do the same with all Muscles
= from Extremities///Appendages of === palms, fore.arms, === foot, calf, thigh, === head, neck = to Torso biceps example = lie on side = arms folded = palm the-other bicep |
Torso
= needs stretching methods = in part-1 below Triceps = hitting against rounded poles = similar to had-rails = is optional-extra |
pArt - 1
Update - 2016 February 01
- if you had stretched...
- you should be really-healthy by now.....
- similar to myself
Stretching Exercises to better health
Over the years, I have been going to massage therapists to solve my leg and back problems. The problems return time after time. There was much suffering when I tried to meditate in the sitting posture for even short periods of time. The meditation teacher suggested yoga which I interpret as stretching exercises.
Having some prior experience in stretching, I applied what I knew with my painful observations during the massage sessions and came up with this set of stretching exercises. They are simple are very effective for me and some people I have taught. They may be useful for you too.
Important to note that with each posture, you should feel the muscles/tendons being stretched. Do NOT over exert and do NOT jerk or bounce. Do it with a smooth motion until you feel sufficient stretch. A tiny bit of pain helps but not too much. A hundred counts of each posture is necessary. Sometimes, you will feel "improvement" after the 60th or 70th count.
I am not a professional therapist or doctor. All these are to be done at your own risks. Do NOT stretch immediately after meals. Preferably before meals or at least 2 hours after meals.
Having some prior experience in stretching, I applied what I knew with my painful observations during the massage sessions and came up with this set of stretching exercises. They are simple are very effective for me and some people I have taught. They may be useful for you too.
Important to note that with each posture, you should feel the muscles/tendons being stretched. Do NOT over exert and do NOT jerk or bounce. Do it with a smooth motion until you feel sufficient stretch. A tiny bit of pain helps but not too much. A hundred counts of each posture is necessary. Sometimes, you will feel "improvement" after the 60th or 70th count.
I am not a professional therapist or doctor. All these are to be done at your own risks. Do NOT stretch immediately after meals. Preferably before meals or at least 2 hours after meals.
![Picture](/uploads/2/9/4/2/29427079/8509483.jpg)
1 - Let's start with the first posture.
- Sit on the floor with both legs stretched out front.
- Hands outstretched and keep the knees locked straight
- Bend from the waist to reach for the toes.
- Feel the stretching of the part of your legs closest to the floor
- Stay in position for 100 seconds.
![Picture](/uploads/2/9/4/2/29427079/4923658.jpg)
2 - Second posture
- Sitting on the floor with the soles of both feet touching each other.
- Hands holding the feet
- Bend forward and try to kiss your feet
- Stay in position for 100 seconds.
![Picture](/uploads/2/9/4/2/29427079/3579613.jpg)
3 - Third posture
- Left leg outstretched.
- Right leg touching left leg's thigh.
- Keeping left knee locked.
- Bend from the waist to touch the toes with your left hand (or further if you can).
- Feel the stretch beneath the legs.
- Put your right hand on the opposite side of your ankle
- Feel the stretch on the side of your body
- Stay in position for 100 seconds.
![Picture](/uploads/2/9/4/2/29427079/8414819.jpg)
4 - Fourth posture
- In the same posture as number 3
- Lower your body and place your chest on your thigh.
- Feel the stretch on your thighs and buttocks.
- Sometimes, you can only feel it after the 60th count or so.
- Stay in position for 100 seconds.
5 - Fifth posture
- Do the same as posture 3 for the Right leg
- Right leg outstretched.
- Left leg touching right leg's thigh.
- Keeping right knee locked.
- Bend from the waist to touch the toes with your right hand (or further if you can).
- Feel the stretch beneath the legs.
- Put your left hand on the opposite side of your ankle
- Feel the stretch on the side of your body
- Stay in position for 100 seconds.
6 - Sixth posture
- In the same posture as number 5
- Lower your body and place your chest on your thigh.
- Feel the stretch on your thighs and buttocks.
- Sometimes, you can only feel it after the 60th count or so.
- Stay in position for 100 seconds.
![Picture](/uploads/2/9/4/2/29427079/1463819.jpg)
7 - Seventh posture
- Right leg still outstretched
- Bend your left leg backwards behind you
- Bend forward and rest your right elbow on the ground
- Touch your toes with your left hand
- Feel the stretch along the outer side of your leg
- Stay in position for 100 seconds
![Picture](/uploads/2/9/4/2/29427079/9217094.jpg)
8 - Eighth posture
- Left leg still behind you
- Bend right leg to point at left thigh
- Twist your body from your waist to the left
- Left hand on the sole of your left foot
- Right hand hold on to your left thigh or knee
- Feel the stretch on the side of your body
- Feel the stretch on the top of your left thigh (after many sets of practices, you may feel a huge chunk of muscle in your thigh making a pronounced shift. There should be no pain but a relaxed feeling after it shifted)
- Stay in position for 100 seconds.
![Picture](/uploads/2/9/4/2/29427079/9217836.jpg)
9 - Ninth posture
- Same as the 7th posture but with the other leg
- Left leg outstretched
- Bend your right leg backwards behind you
- Bend forward and rest your left elbow on the ground
- Touch your toes with your right hand
- Feel the stretch along the outer side of your leg
- Stay in position for 100 seconds
![Picture](/uploads/2/9/4/2/29427079/9349248.jpg)
10 - Tenth posture
- Same as posture 8 but for the other leg
- Right leg still behind you
- Bend left leg to point at right thigh
- Twist your body from your waist to the right
- Right hand on the sole of your right foot
- Left hand hold on to your right thigh or knee
- Feel the stretch on the side of your body
- Feel the stretch on the top of your right thigh (after many sets of practices, you may feel a huge chunk of muscle in your thigh making a pronounced shift. There should be no pain but a relaxed feeling after it shifted)
- Stay in position for 100 seconds.
![Picture](/uploads/2/9/4/2/29427079/8990653.jpg)
11 - Eleventh posture
- Spread both legs as far apart as you can
- Bend forward at your waist to reach down
- Slowly go as far as you can without jerking (some can touch the floor with their chin, its ok if your palms can't even touch the floor. You will improve with practice)
- Feel the stretch on your inner legs
- Stay in position for 100 seconds
![Picture](/uploads/2/9/4/2/29427079/7900016.jpg)
12 - Twelfth posture
- In the same position as posture 11
- Twist your shoulders as far as possible to face backwards
- Try to keep body as straight as possible
- Place both hands on the floor behind you
- Stay for 10 seconds
- Move hands a little further backwards
- Stay for another 10 seconds
- Move hands again a little further backwards
- Stay for another 10 seconds
- You may hear some cracking sounds. It is normal but no pain should be felt.
![Picture](/uploads/2/9/4/2/29427079/915155.jpg)
13 - Thirteenth posture
- Do the same as posture 12 for the other side.
- Twist your shoulders as far as possible to face backwards
- Try to keep body as straight as possible
- Place both hands on the floor behind you
- Stay for 10 seconds
- Move hands a little further backwards
- Stay for another 10 seconds
- Move hands again a little further backwards
- Stay for another 10 seconds
- You may hear some cracking sounds. It is normal but no pain should be felt.
![Picture](/uploads/2/9/4/2/29427079/8611769.jpg)
14 - Fourteenth posture
- Same posture as posture 3.
- Sitting on the floor with the soles of both feet touching each other.
- Hands holding the feet
- Bend forward and try to kiss your feet
- Stay in position for 100 seconds.
![Picture](/uploads/2/9/4/2/29427079/5728696.jpg)
15 - Fifteenth posture
- With soles of feet still touching each other
- Twist your shoulders as far as possible to face backwards
- Try to keep body as straight as possible
- Place both hands on the floor behind you
- Stay for 10 seconds
- Move hands a little further backwards
- Stay for another 10 seconds
- Move hands again a little further backwards
- Stay for another 10 seconds
- You may hear some cracking sounds. It is normal but no pain should be felt.
![Picture](/uploads/2/9/4/2/29427079/4528660.jpg)
16 - Sixteenth posture
- Exactly the same for posture 15 but twist the body the other side.
- A thing to note is that with each movement of the hand further backwards, you should feel the stretch moving from waist to middle back and then to shoulder blades.
- To improve upon it after a few practices, do slow but deep breathing when the body is twisted. With each breath, the body should relax further and also twist a tiny bit further.
![Picture](/uploads/2/9/4/2/29427079/2402707.jpg)
17 - Seventeenth posture
- Going back to the first posture
- Exactly the same.
- Reaching out to 2 out stretched legs.
- You may find that you can reach a little further even after just 1 practice.
After all these stretching, you may or may not feel a small rush of blood to your head. It is normal if you do but it should not cause you any discomfort. Stop if you feel any discomfort. You should feel fresh and recharged instead.
Lie down flat on the floor in a horizontal position (like a dead man) (without pillow), for 5 to 30 minutes if you have the time. Blood will circulate throughout the body with greater ease. This is the 18th and final "hidden" posture.
A total of 17 stretching exercises consisting of 13 types of 100 seconds and 4 types of 30 seconds (10s x 3). Total time needed is less than 24 minutes for each set. 3 times a day for normal people. Meditators may want to do a set of stretching before each set of meditation if necessary.
UPDATE - Doing stretching while having a flu helps alleviate the symptoms. Makes the body more relaxed and sends blood flow to the feet.
Lie down flat on the floor in a horizontal position (like a dead man) (without pillow), for 5 to 30 minutes if you have the time. Blood will circulate throughout the body with greater ease. This is the 18th and final "hidden" posture.
A total of 17 stretching exercises consisting of 13 types of 100 seconds and 4 types of 30 seconds (10s x 3). Total time needed is less than 24 minutes for each set. 3 times a day for normal people. Meditators may want to do a set of stretching before each set of meditation if necessary.
UPDATE - Doing stretching while having a flu helps alleviate the symptoms. Makes the body more relaxed and sends blood flow to the feet.
Update - 2014 September 24
With more experience on massages and the information given by Florence (Singaporean), David (Singaporean), and a deceased male massage therapist a few years ago, I have come to the conclusion that massages and stretching solves the problem of Muscular Fibrosis. Especially for those who frequently extend themselves beyond their physical capacity leading to damage of muscles (weekend exercise warriors rather than regular exercises).
I personally feel that both methods tears up the excess fibers formed to enable the muscles to perform better in future. The tearing up of fibers with thumb/elbow/knee pressure to split the muscles back to their individual parts/groups during massages and the slower but less painful stretching/yoga methods helps to keep one in optimum physical health.
More information on Muscular Fibrosis -
http://www.wisegeekhealth.com/what-is-muscular-fibrosis.htm
https://en.wikipedia.org/wiki/Fibrosis
With more experience on massages and the information given by Florence (Singaporean), David (Singaporean), and a deceased male massage therapist a few years ago, I have come to the conclusion that massages and stretching solves the problem of Muscular Fibrosis. Especially for those who frequently extend themselves beyond their physical capacity leading to damage of muscles (weekend exercise warriors rather than regular exercises).
I personally feel that both methods tears up the excess fibers formed to enable the muscles to perform better in future. The tearing up of fibers with thumb/elbow/knee pressure to split the muscles back to their individual parts/groups during massages and the slower but less painful stretching/yoga methods helps to keep one in optimum physical health.
More information on Muscular Fibrosis -
http://www.wisegeekhealth.com/what-is-muscular-fibrosis.htm
https://en.wikipedia.org/wiki/Fibrosis
Update - 2015 August 06
Stand at the kitchen counter table (taller than dining table)
hands apart = about 1.5 times your shoulder width
legs apart = shoulder width
legs straight
rotate your bum in wide circular motion 100 times each for the following
== clockwise
== counter clockwise
== figure 8
== reverse figure 8
== sideways
== trusting motion
improves blood circulation and increase energy levels.
reduces sleepiness and tiredness
solves some leg muscle and stomach problems
Stand at the kitchen counter table (taller than dining table)
hands apart = about 1.5 times your shoulder width
legs apart = shoulder width
legs straight
rotate your bum in wide circular motion 100 times each for the following
== clockwise
== counter clockwise
== figure 8
== reverse figure 8
== sideways
== trusting motion
improves blood circulation and increase energy levels.
reduces sleepiness and tiredness
solves some leg muscle and stomach problems