How to Stretch With a Back Arch

According to the Destination Spa Group (see resources below), Thai massage is a "technique that involves a unique combination of gentle rocking and stretching using range of motion and acupressure techniques." Many people swear by the healing and relaxing powers of Thai massage. One exercise the therapist may do is the Thai back arch stretch. Here's what to expect if your masseuse uses this type of Thai massage technique.

Difficulty: Moderately Easy

Instructions

1. Lie face down on a large yoga-type massage mat. In fact, Thai massage participants dress similar to yoga practitioners; they wear comfortable, loose-fitting clothes and do not wear shoes or socks. The therapist squats down between your legs and places her knees on your gluteus maximum muscles.

2. Rest your hands on the small of your back, palms facing up. The masseuse picks up your shoulders slightly so you can straighten your head so that your chin is resting on the mat.

3. Take a deep breath in. The massage therapist pulls on the front of your shoulders and arches your back to about a 30-degree angle. Exhale when you reach the peak of your arch. The therapist lowers you back to the mat.

4. Repeat this exercise 3 to 5 times or as often as the masseuse feels your back needs stretching. The Thai back arch helps to open up your lungs, expand your ribs and provide more space for oxygen to flow.

5. Allow the therapist to move your arms back to a loose position at your sides. She may finish the series of back arch stretches by palm-pressing (compressing) your arms, neck, back, legs, calves and feet.

Resources

• Destination Spa Group spa glossary