Frequently Asked Questions

A couple of notes:

This page is to be used in conjunction with a Meridian Flexibility Instructor, Bob Cooley’s book, The Genius of Flexibility, and it’s companion video, DVD 1.0. In The Genius… you will also find plenty of other stretches for other ailments. These are just the “Frequently Asked Questions” as well as more detailed information on how to problem solve. But, before getting into the FAQ, we want to answer “Probably the Most Frequently Asked Question” (PTMFAQ):

“Why, if my neck (for example) is hurting me do you have me stretching my hamstring?

Good Question. Valid Question. Here’s the answer -

Often, if someone’s arm or neck is hurting them, we will go after their legs – it seems odd, but there are a few things to keep in mind. First of all, the body is all interconnected and sometimes taking tension out of the legs makes someone feel ‘lighter all over.’ Also, in Traditional Chinese Medicine, the meridians of the legs run up into the upper body: chest, shoulders, neck, head, and even face; so if you are someone that believes in “Chi” of the body, then by stretching the meridian, this ‘energy’ will flow through it.

Secondly, it may be your wrist that is hurting, but this is just a SYMPTOM of the problem, so that is why a Meridian Flexibility Instructor may not even look at your wrist, but rather go after the shoulder joint wherein the problem most likely lies…it has just traveled down to appear in another form. We are always listening, analyzing, and taking everything into account, so if things aren’t addressed immediately we are just working our way around the body until the ‘source’ can be found and properly dismantled.

Do you have other questions that aren’t answered here? Please contact us.

• How many repetitions should I be doing?
• What are Balancing Meridian Muscle Groups (MMG)?
• What are Opposing Meridian Muscle Groups (MMG)?
• Do I have to do the stretches in the “Energy Series” order?
• How do I strengthen the muscles using these ‘stretch’ positions?
• Is there anyway to make this more aerobic?
• How do I know when am I done stretching?
• Why are my arms and abs sore after stretching my legs?
• If I have a pulled muscle what should I do to help it? Can I stretch it, that seems the opposite of what it would need?
• I cannot even get into certain stretches, what can I do?
• A common example: “I can’t even get into Grapevine Arms. Help!”
• What stretches would be good for lower back pain?
• What can I do for Fibromyalgia?
• What will help with knee pain?
• How do I help get rid of my chronically stiff neck?
• I ALWAYS sprain my ankle, are there any stretches that can help this?
• What can I do for shin splints?
• How about some stretches for Tennis Elbow?
• What can I do for Migraines and headaches?
• Are these stretches safe for someone in their 60s, 70s, and 80s?
• How should I breathe during these stretches - when do I exhale and inhale?
• How is this different from yoga?
• Is this better than other forms of exercise?

How many repetitions should I be doing?

This is all up to you. However, most people typically do about 6-12 repetitions. A lot of it depends on time constraints and a lot depends on what your body wants, but you’ll feel the difference after just a couple of stretches.

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What are Balancing Meridian Muscle Groups (MMG)?

Balancing Meridian Muscle Groups (MMG) are the muscles directly across from the target muscle. So, if your target muscle are your abductors (Gallbladder, GB), then the balancing MMG would be the adductors (Liver, LV). You can also see this on p. 54 in the “Trellis” where balancing MMG are directly ACROSS from each other. Also, in the “Energy Series” balancing MMG are in pairs (ie stretches #1 [GB] and #2 [LV] are balancing, #3 [LU] and #4 [LI], #5 and #6, etc). Also, you will notice that if the target muscle group is a yang muscle (outside-back of the body), then the balancing MMG will be a yin muscle (front-inside of the body). In the “Trellis” all the muscles on the LEFT side of the ladder are on the outside/back of the body (YANG) and all the muscles on the RIGHT side of the ladder are on the front/inside of the body (YIN).

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What are Opposing Meridian Muscle Groups (MMG)?

Opposing MMGs are muscles that are 90 degrees (perpendicular) to the target muscle group. These muscles can often “get in the way” of the target muscle group you are trying to stretch. So, if your target muscle group is your central hamstring (BR), the opposing muscle group would be the adductors (LV). You can also see this on p. 54 in the “Trellis” where the opposing MMG is DIAGONAL from the target. Also, you will notice that if the target muscle group is a yang muscle (outside/back of the body), then the opposing MMG will be on the (front/inside of the body).

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Do I have to do the stretches in the “Energy Series” order?

No. This is just a guideline. It is how energy or “Chi” moves through the body, so typically if people do the stretches in this order they may feel more “awake”, “clear”, “conscious”, etc. But you may do them however you want. It may depend on time or if you are warming up to go running (legs) vs. warming up to lift weights (arms), etc. This program can be completely tailored to your needs. Play around with it and see what works. The one thing that we would advise, but your body will probably naturally want, is to work the muscles with their balancing muscle group as well (ie after stretching quads [ST], then work on the medial hamstring [PS] or vice verse…most likely your body will naturally want to go to these balancing muscle groups!)

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How do I strengthen the muscles using these ‘stretch’ positions?

In order to STRENGTHEN the muscles you would do the OPPOSITE of the stretch. So, with Meridian Flexibility, to stretch a muscle you start with the muscle as short as possible (if you were stretching your bicep you would start with it in a curled position – bent elbow) and CONTRACT (or RESIST) while taking it to where the muscle is as LONG as possible (or in the extended position; straight elbow). Also, keep in mind that you have to let the arm that is fighting the resistance win the battle. This is Resistance Flexibility Training (RFT).

So, to STRENGTHEN a muscle, you would do the opposite. Start with the muscle as LONG as possible (arm straightened), add RESISTANCE, and go to where the muscle is as SHORT as possible (curled position). This is traditional Strength Training (or Resistance Strength Training – RST).

Now, to take an example from the book. If I wanted to strengthen my Central Hamstring (Brain) in the bent leg position (p. 104). I would start with my leg straight up in the air (LONG position), place my hands on my heels and RESIST as my foot kicked into my hand to get it to my butt. You have to let your LEG win the battle, but provide resistance with your hands. This is like a hamstring curl.

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Is there anyway to make this more aerobic?

Yes! In order to make the stretching more aerobic, you can both strengthen and stretch at the same time! (see “How do I strengthen..”). So, to make this more aerobic you will CONTRACT (RESIST) the whole time and go back and forth stretch then strength, stretch then strength. With the hamstring example you could start with strength (leg in air) kick heel to butt (CONTRACTING the hamstring) (using the hands to slow it down), then KEEP kicking heel to butt (CONTRACTING/RESISTING the hamstring) and while you kick heel to butt, use your arms to lengthen your leg (yes, this is an arm and core workout too if you are doing the stretches right!). Keep going in this pattern back and forth, never stop CONTRACTING the hamstring and there you have it – aerobic!

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How do I know when am I done stretching?

That is a great question. Some people may feel fatigued like they would after running, walking, or some other aerobic activity, but that typically does not set in until a couple of hours, and for others their arms will tire from fighting the resistance. How we like to judge whether a body is “spent” is that the muscles should feel empty, or drained – the opposite of being “pumped up” if you will. Another feeling may be that some other muscle groups now feel tight. In actuality the other muscle groups have not gotten tighter, but you are more aware of them because the tenseness has been removed from some other muscle groups.

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Why are my arms and abs sore after stretching my legs?

That’s the beauty of Resistance Flexibility and Strength Training (RFST) – it is a whole body workout. If you are working on stretching your legs, then your arms are providing the STRENGTH to overcome their resistance, so you are strength training your arms! Also, your body is constantly stabilizing itself, so you are using your core to keep you from rotating from side to side, hence the abdominal workout!

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If I have a pulled muscle what should I do to help it? Can I stretch it, that seems the opposite of what it would need?

By the nature of a “pulled” muscle it seems that “stretching” it would be just the opposite of what it needs – and this is true, but the other muscle groups around the problem area can actually HELP to heal the pulled muscle. First of all by stretching the quads (Stomach meridian) this can help regenerate muscles as it is associate with muscle tissue in Traditional Chinese Medicine (TCM) – of course don’t go after this muscle group if it is your quads that you have pulled! Also, if you have, say, a pulled groin (adductor; liver meridian) you can go after the BALANCING muscle group (or the muscle group directly across from the target in the body – see p. 54 for “The Trellis” and FAQ about balancing muscle groups and both stretch and strengthen that.

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I cannot even get into certain stretches, what can I do?

First of all, look through the other parts of The Genius of Flexibility and DVD 1.0 to see if there are some variations of the stretches that work or even stretches that are considered “Intermediate” or “Advanced” may work better for your body than the “Beginner” stretches. If you find some that suit you, start by working on those and then after a couple of weeks of practice, try to go back to the stretch position that was giving you difficulty and see if it is any easier.

Secondly, go after the “Balancing Muscle Groups.” Bob Cooley, speaks about this in his book and a diagram can be seen on page 54 in the “Trellis.” Muscle groups that are ACROSS from each other (ie Gallbladder [GB] and Liver [LV]) are considered balancing. Or, when doing the stretches, the balancing groups are in pairs (ie #1 and #2, #3 and #4, #5 and #6, etc). The Balancing muscle groups are directly across from the target muscle group.

Finally, if there are still some problems, go after the “Opposing Muscle Group.” The opposing muscle group is located DIAGONAL in the “Trellis” (p. 54) and are 90 degrees to the target muscle group in the body. (ie Opposing for Liver [LV] is Brain [BR]).

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A common example: “I can’t even get into Grapevine Arms. Help!”

So if you can’t get into “Large Intestine: Grapevine Arms” p. 94.
This typically means that the muscles on the front of the body (chest) are too tight. The first thing to do would be to check out the other Large Intestine (LI) stretches. These stretches target the muscles across the back of the shoulders and neck (trapezius, deltoids, and levator scapulae to name a few). Look through the book for other stretches such as p. 128 “Kneeling Twist” and work on those for a while. Next, work on the “Balancing Muscle Group” which would be stretch #3, Lung (LU). Go through the book and work on the LU stretches, then try to come back. Finally, if there are still issues, you would go to the “Opposing Muscle Group,” which is Pericardium (PE) in this case. Please remember to be patient as this often does not happen overnight and takes time and practice!

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What stretches would be good for lower back pain?

It has been our experience that lower back pain is associated with tight hamstrings. To help yourself, work on all the hamstring stretches: Brain (central hamstring), Pancreas Spleen (medial hamstring) and Bladder (lateral hamstring). This should help take tension out of your back and “free it up.”

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What can I do for Fibromyalgia?

We have found both Appendix and Large Intestine stretches to be helpful lessening the pain felt from fibromyalgia. Also, changes to the diet such as eliminating all refined sugars, especially those found in wine and alcohol, and replacing all dairy with Organic, Non-homogenized (RAW) products greatly assists in the efforts to rid this from one’s body. Also, as with anything, eliminating smoking is a must.

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What will help with knee pain?

It has been our experience that knee pain is associated with both tight hamstrings and hips. In order to loosen up the hips, please work on stretching out the abductors and adductors of the leg, or Gallbladder and Liver respectively. Also, the central hamstring (Brain) as well as it’s balancing muscle group, hip flexor (Sexual). Finally, the lateral hamstring (Bladder) and it’s balancing muscle group, iliacus and adductors (Kidney).

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How do I help get rid of my chronically stiff neck?

To help ease the years of tension and stress felt in your neck, please work on Large Intestine (traps, deltoids), Appendix (Latissimus Dorsi), and Thymus (back of the shoulders and neck). We have found that a lot of people have success with the “Thymus Wall Roll-Downs” (p. 118). When done properly, you start in this position as high up on your neck as possible, kick your feet into the wall as hard as you can and slowly roll down the wall vertebrae by vertebrae. You want to feel as if you are “steam-rolling” something underneath of your back. Also, people often get back adjustments or “back cracks” while in this stretch.

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I ALWAYS sprain my ankle, are there any stretches that can help this?

Ankle sprains are typically a result of instability. To help with balance, work on stretches for the lateral hamstrings (bladder) and it’s balancing kidney. Also, to help with stability in the hips and stronger ligaments on tendons, work on the abductors (gallbladder) and adductors (liver).

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What can I do for shin splints?

In order to help ease the tension and “pull” felt in the tibialis anterior (shin) area while having shin splints, we have found the following stretches to help: quads (stomach), medial hamstring (pancreas spleen), hip flexor (sexual), and central hamstring (brain).

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How about some stretches for Tennis Elbow?

In Traditional Chinese Medicine (TCM) the meridians for the small intestine and pericardium run through the elbow.

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What can I do for Migraines and headaches?

Although, the Gallballdder in our stretches are for the legs, the meridian for the Gallbladder (GB) goes through the outside of the legs, into the gluteal muscles, up the side of the body and neck, and into the side of the head. However, one point along the route happens to be those “headache” points on the top of the head, so by stretching the GB you could lessen your headaches!

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Are these stretches safe for someone in their 60s, 70s, and 80s?

The great thing about Resistance Stretching is that it is a non-weight bearing form of exercise so you don’t have to worry about the pounding on the joints or extra stress. Of course it is always important to check with your physician before starting any exercise program, and to take it slow, but we have had people into their 80s doing this kind of stretching to find relief from old aches and pains. Also, some people may not wish to get down on the floor, so most of these stretches can actually be done in a bed! Just make sure the bed isn’t too soft!

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How should I breathe during these stretches - when do I exhale and inhale?

Unlike yoga our other traditional forms of stretching, breathing is not a specific focus of Meridian Flexibility. We like the breathing to come naturally, and not forced. This is not to say that breathing is not important – IT IS – as it helps to get oxygen to the muscles and keep the body in more of a relaxed stated, but throughout the exercises it has been our experience that the breathing will happen at a natural pace. Certain poses/stretches often cause more breathing to happen then others.

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How is this different from yoga?

RESISTANCE, strength training, more movement, and RESISTANCE.

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Is this better than other forms of exercise?

We think that it is great (obviously), but the best thing about it is that it is a great addition to any exercise routine. Whether you lift weights; run; bike; walk; row; play tennis, basketball, baseball or any other sport; drive race cars; sit a lot; drive a lot; stand a lot; high stress job, etc you can implement Resistance Flexibility and Strength Training (RFST) to all sorts of aspects to your life and most likely it will enhance the experience. It is a great warm-up to any activity (most people always stretch before doing some sort of physical activity) or it can be an exercise and activity all on it’s own depending on how you shape it. It can also be a great way to unwind after a long day, to relax, or to take tension out after sitting at a computer or driving all day. RFST is yours to do with it what you please and shape it how you like. Certified Instructors have worked with people of all walks of life, so if you can get a private session you might be able to better learn how to ‘mold’ it to your needs.

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