More Stretching…

Hip/Glute Stretch
Cross left  foot over right knee.  Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed.  Switch Legs
hipflex.jpg (76128 bytes)
Hamstring Stretch
Lie on floor with knees bent.  Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle.  Keep knee slightly bent. Switch legs.
hamstringstretch.jpg (105830 bytes)
Inner Thigh Stretch
Sit on floor with feet pressed together.  Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.
innerthighstretch.jpg (108968 bytes)
Lunge Stretch
In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in.  Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.
lungestretch.jpg (103603 bytes)
Kneeling Hamstring Stretch
From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs.
kneelinghamstring.jpg (93397 bytes)
Piriformis Stretch
Begin on the hands and knees and bring the left knee in, resting it on the floor between your hands (you should be on the outside of the knee).  Straighten the right leg out behind you and, if you can, bend forward and rest the forearms on the floor.
piriformisstretch.jpg (61949 bytes)
Knees to Chest
Lying on the floor, pull your knees into your chest and clasp your hands under your knees.  Gently press your hips to the floor.
kneestochest.jpg (65847 bytes)
Knee to Chest
From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip.  Switch legs.
kneetochest.jpg (56726 bytes)
Calf Stretch
On hands and knees, straighten your legs, but keep them slightly bent.  Gently press one or both feet towards the floor, keeping back flat and abs in.
calfstretch.jpg (89168 bytes)
Kneeling Calf Stretch
On hands and knees, bring the left foot in between the hands and gently press the knee forward while pressing the heel towards the floor.
kneelingcalfstretch.jpg (81809 bytes)
Spine Twist
Lying on the floor, place right foot on the left knee.  Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor.  Switch sides.
Quad Stretch
Lie down on your side using elbow for balance.  Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down.  Switch legs.
quadstretch.jpg (53806 bytes)

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    We are an older couple striving to cope with the inevitable effects of aging and the minor bodily stresses and strains of life. Michael Law has been our physical and massage therapist for four years, twice each week. His services have proved invaluable to us. He is a consummate professional—prompt, dependable, thoughtful and caring. He and services add immensely to the quality of our life.
    Richard Sipe & Marianne Benkert
    M.D. La Jolla, CA
    Therapeutic Solutions Massage and Bodywork has been coming to my place of work for many years. A number of years ago, I injured my shoulder water skiing. At a company event, Mike convinced me to give him 5 minutes on the chair. Not only did he work out all my knots, he helped me stretch my shoulder, which improved my range of motion and reduced my pain. That was several years ago, and now I see one of the therapists on a regular basis. They do a great job working out my stress points, helping me relax, and maintain my range of motion. I highly recommend Mike and his skilled team of people.
    John S.
    Corporate Employee / San Diego, CA
    For the past four years and counting, Therapeutic Solutions has done a terrific job providing weekly chair massages for Sharp Grossmont Hospital’s employees. The chair massage program is a significant part of our employee wellness initiative. Thanks to Mike Law and his team of excellent therapists, our employees - particularly clinicians who are on their feet for a majority of their work day - enjoy the multiple benefits of chair massage in a way that is convenient and accessible.
    Stacy K.
    Sr. Marketing and Communications Specialist / Sharp Grossmont Hospital
    I am continually impressed with the energy, flexibility, and enthusiasm Mike and his team bring to their enterprise, and equally amazed by the exceptional customer service they provide. Their mobility and the absolute willingness to adapt to any venue is their most valuable asset, as they are ready and able to set up a professional massage site regardless of the location. Whether at a staff retreat in a hotel off-campus in North County or in our dining hall in the midst of a crowded brunch, the staff and students of UC San Diego have always enjoyed excellent service from Therapeutic Solutions. I highly recommend their partnership with any organization
    Rey Guerrero
    Resident Dean / Eleanor Roosevelt College and International House
    Getting a 15-minute chair massage each week has helped me to feel more relaxed at work. I find that I am better prepared to deal with stressful situations. I am sleeping better and feeling better.
    Tony Jennings
    RN, Lead Clinical Nurse / Sharp Grossmont Behavioral Health Services
    My husband and I come to San Diego for 3 months every winter. Mike has been our massage therapist for 8 years. Four years ago, when I was experiencing some falls and other physical challenges related to post-polio syndrome, Mike suggested working together to see if we could improve my strength and balance. I was totally surprised at what my body was able to do after just 3 months of working together. I would lose much of what I had gained during the nine winter months of trying to continue on my own, so this past year we continued to work together on Skype. The benefits of that are obvious in the continued ability to walk, the increased core strength and the reduction of falls by 90%. One of the greatest things Mike has done for me is to help me move beyond my fears and ideas regarding my limitations. I have deep trust in his ability to see what is needed to strengthen and maintain my body’s maximum functioning and well-being. He keeps me walking, which is quite close to a miracle to me! I am constantly amazed at what my body can and wants to do.
    Diana Grove
    I first encountered Mr. Michael Law, Owner of Therapeutic Solutions Massage & Bodywork in the latter part of 2008 while he was attending to other clients in my residence in a Continuing Care Retirement Community. I retained his services to assist me in my physical program. That was over 5 years ago. He is trained and certified as a massage therapist and personal trainer and, during that period, has coached and monitored my use of the gym and pool as well as provided massage. The program has resulted in great improvement in my health, physical condition and general well-being - and with no injury to me. One measurable result has been the loss of some forty pounds in weight. He has been conscientious, considerate and inspirational in helping me achieve these results.
    Bob Meyer, 88 years young
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