Relief of Shoulder & Leg Stiffness

Rue-si Dat Ton (Wat Pho Style) Technique 4

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

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Poetry In Motion

Clues From the Past

POEM TRANSLATION

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 Suk-ka-tan(ta) is considered to be a great teacher of Siam as he has taught three great kings and brought prosperity to the country.

“Rue-si Suk-ka-tan(ta) goes on an excursion to collect medicine. He applies it onto his numb shoulder and legs until the well of medicine runs out. While standing and sitting and the pain still persists, therefore he decides to self-stretch. Standing, stretching the waist, at an angle. Stepping the foot and bending forward.”

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 Shoulder & Leg Stiffness…

Benefits of This Technique Include:

  • Stretches muscles such as the flexor group of the hip, Hamstrings, and Gastrosoleus. Exercises the Quadriceps Femoris, Tibialis Anterior, & Erector Spinae muscles.
  • Exercises the Quadriceps Femoris, Tibialis Anterior, & Erector Spinae muscles.
  • Improves joint mobility and range of motion – extension of the hip joint, flexion of the knee joint, and dorsiflexion of the ankle joint.
  • Breathing meditation improves the respiratory system.
  • Refreshes the mind.
  • Relieves shoulder and leg stiffness/discomfort.

Recommendations & Precautions

Recommendations:

  • 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):

  • Total Hip Replacement
  • 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 Shoulder & Leg Stiffness

Starting Position

Begin by standing upright and stepping back with the right leg. Place your left hand above the left knee and put the right hand on your waist.

Action

  1. Inhale deeply while bending the left knee forward and turn your right foot on its tiptoes.
  2. Exhale slowly and return to starting position.
  3. Now step back with the left leg, place your right hand above the right knee and put the left hand on your waist.
  4. Inhale deeply while bending the right knee forward and turn your left foot on its tiptoes.
  5. Exhale slowly 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.
  • Whichever hand is on the bending knee, keep that arm straight.
  • Your bent knee shouldn’t go beyond your toes. If you need a deeper stretch, step back farther.
  • 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 shoulder and leg stiffness 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…

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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!