Relief of Chest & Waist Discomfort

Rue-si Dat Ton (Wat Pho Style) Technique 6

In this post, you will learn a simple self-stretching technique for relief of chest and waist discomfort. As you’ll discover though, this technique has many more benefits than that!

Follow Rue-si Dat Ton

Poetry In Motion

Clues From the Past


In this section, we focus on the poem that goes with each illustration of a Rue-si performing the technique. Originally written in Old Thai and featured in the Samut Thai Khao, the poem translates to English as something like this:

“Rue-si Aa-yan, was ordained & practiced his strength like a brahman/yogi – carrying his stuff everywhere through the forest. Having gas, he put down his stuff to stretch. Stretching his chest, twisting his waist, and looking up to the sky.”

This may not make sense to you upon first glance. However, try to find any keys that may be hidden in the words. 

Before We Begin

Firstly, we need to understand the benefits of this technique as well as consider any precautions & recommendations in order to achieve maximum results and ensure safety.

In Addition to Relief of Chest & Waist Discomfort…

Benefits of This Technique Include:

  • Stretches muscles such as the Sternocleidomastoid, Pectoralis Major, Internal & External Abdominals, Flexor group of the Hip, Hamstrings, and Gastrosoleus.
  • Strengthens the front thigh muscles.
  • Exercises the Quadriceps Femoris, Tibialis Anterior, Erector Spinae, and Internal & External Abdominal muscles.
  • Improves joint mobility and range of motion – extension of the hip joint, flexion of the knee joint, dorsiflexion of the ankle joint, external rotation, abduction, & extension of the shoulder joint, and rotation of the Intervertebral joint.
  • Breathing meditation improves the respiratory system.
  • Refreshes the mind.
  • Relieves waist, chest, neck, & shoulder discomfort. Also helps to relieve knee, leg, and back pain.

Recommendations & Precautions


  • First, prepare your body & mind before practicing Ruesi Dat Ton (check yourself, set intention, etc).
  • Don’t let others help – you have to do it by yourself or you risk getting injured.
  • Do not stretch too hard and fast. Pace yourself.
  • Stretch to your full range of motion and hold for 3-15 seconds (as you feel is right for you).
  • For best results, repeat each technique 3-5 times.
  • After practicing, try not to stop/rest suddenly. Take some time before moving into a restful state so as to balance heart rythm.
  • Finally, it’s best to practice 3 times a week or every other day for maximum benefit.

Precautions (use caution and/or consult doctor before practicing if you have/had):

  • Vertebrobasilar Insufficiency (VBI)
  • Brachial Plexus Injury
  • After Hip or Knee Surgery
  • Osteoarthritis (OA) Knee & Other Bone Issues
  • Have Area(s) of Infection/Inflammation
  • Swollen Areas
  • Chronic Muscle Pain
  • Vertigo or Balance Problems
  • Unstable Blood Pressure
  • Herniated Nucleus Pulposus (HNP)

Prepare Your Body.
Prepare Your Mind.

Okay, Let’s Begin

How To Do This Technique

Relief of Chest & Waist Discomfort

Starting Position

Begin by standing upright and stepping back with your right leg. Place the right hand above the hip and lift the left arm with elbow bent and palm facing upwards


  1. Bend down your wrist and left knee, inhale slowly and move the left hand around to the left while turning your head to the right.
  2. Exhale and return to starting position.
  3. Now step back with your left leg, place the left hand above the hip and lift the right arm with elbow bent and palm facing upwards.
  4. Bend down your wrist and right knee, inhale slowly and move the right hand around to the right while turning your head to the left.
  5. Exhale and return to starting position.

Helpful Tips

  • In this technique, it’s important to keep the hips facing squarely forward as much as possible while stepping backward.
  • Try to move your hand and turn your head simultaneously in a smooth fashion.
  • When returning, inch your rear foot forward in small steps to avoid pulling a muscle.

Add To The Flow

This technique is intended provide relief of chest and waist discomfort and can be done independently for that purpose. However, it can also be combined with other techniques in a preventative maintenance routine for your body. Move directly from this technique to the next here. If you prefer, the Wat Pho Style of 18 techniques in one routine can found and practiced on the main Learn Rue-si Dat Ton page. Enjoy!

Keep Practicing For Maximum Results And…

Stay Connected

Subscribe to our nesletter, comment, rate, share, and much more below! 


Stay informed about new developments, research findings, and new techniques related to Rue-si Dat Ton.

Our Mission

Our mission is to seek out and gather all knowledge pertaining to Rue-si Dat Ton from legitimate sources far and wide. We plan to consolidate and refine the information, address the extinction issues stated on our website, and put it into digital form. This ensures not only that it will be preserved, but that its healing wisdom will be accessible around the world. We aim to fulfill the dreams of Kings. We greatly appreciate any and all support in this seemingly impossible quest that has been riddled with complications throughout the centuries. Thank You. 

Important Note: Most of the information presented here was acquired from the Watpo Thai Traditional Medical School in Bangkok, Thailand. It’s a great school and quite likely the #1 place to learn Thai massage in the world. Highly Recommended!