Divya Parekh and Diane Cherico

0:00 The topics and opinions expressed on the following show are solely those of the hosts and their guests, and not those of W four WN Radio It's employees or affiliates. We make no recommendations or endorsement for radio show programs, services, or products mentioned on air or on our web. No liability, explicit or implied shall be extended to W four WN Radio It's employees or affiliates. Any questions or common should be directed to those show hosts. Thank you for choosing W four WN Radio. This is Beyond Confidence with your host v Park. Do you want to live a more fulfilling life? Do you want to live your legacy and achieve your personal, professional, and financial goals? Well? Coming up on voparks Beyond Confidence, you will hear real stories of leaders, entrepreneurs, and achievers who have stepped into discomfort, shattered their status quo, and are living the life they want. You will learn how relationships are the key to achieving your aspirations and financial goals. Moving your career business forward does not have to happen at the expense of your personal or family life or vice versa. Learn more www dot gwpark dot com and you can connect with vant contact at divpark dot com. This is Beyond Confidence and now here's your host, w Park. So hello, this is v and yes, I know in our realm of world, I'm always talking about influence, executive presence, online visibility, charisma, leadership and how can you create influence and impact on others. So yes, this is very very important because without this you cannot

1:36 do it. Now. On the same token, if we were to look at the other side of the coin, it's important that we are in good physical health because if you're in chronic pain, then forget about influencing and impacting anybody else. ALLI are going to be focused is on how can I get rid of this pain? Because I do have a neck pain and a back pain, so I know what it feels like. And hence the reason via bringing you our wonderful guest who is going to tell you what's going on right now in the US and give you exactly what to do. So welcome Diana, Thank you for having me. I'm very excited to be here and I'm excited to tell everybody about this wonderful therapy. I will start by giving you a little background of me. I'm a licensed massage therapist since nineteen ninety nine.

2:36 I'm a medical massage practitioner and I took my first active isolated stretch class in two thousand and three. My body was broken, so I know all about chronic pain because doing massage is very, very hard work. So my neck was in pain. I was getting migraines on a regular basis. Years ago. I saw an article on in Time magazine about migraines and how much they hurt, and they explained it to a t, but they did not give any good solutions. Migraines are horrible. I had lower back pain.

3:17 I had what's called sciatica. So I was really broken. And I kept getting this flyer in the mail work smarter, not harder, and how to help or cure so many ailments. There was about twenty five of twenty five different ailments on that list, and I said, bull dinkies, there's no way. How can one therapy help so many problems? You know, migraines, hammer toose, sciatica versaida is just to name a few. There was so many problems. But if you think about it, most of the hot problems that people have in their body is muscular pain and Unfortunately, doctors learn so much about the body and what to do, you know, in internally and about all the medications that we can take, but of course they know of muscles, but there they don't know what to do for a muscle.

4:19 In reality, massage therapists are are kind of like muscle doctors. I mean, I've been working with muscles hand on, hands on for twenty four years, so I work with them. I can feel it, I know the not So what happens is when we're young, our muscle fibers are nice and loose, and that's why babies and toddlers can just fall and have no problems. But then life happens and stress and overuse and repetitive use and accidents and all this other stuff, and it makes our muscles really tight. Now that it is a shotgunna open that muscle. No, is a pill going to open that muscle. No. You know, there's all these stretching places popping up, which I'm really happy for because people are understanding the importance and the benefit of stretching, But unfortunately they hold a stretch. So if you think about it, if your muscle is this tight and you hold that stretch, you're not really doing much. You're just pulling those muscle fibers that much and you're done. Now, what I've learned is you hold that stretch for two seconds and you do reps. Because that muscle that's attached to the tendon, which attached to the bone, which is what's causing herniations, bulging, psiotica,

5:49 stenosis. You know, stenosis is your nerve being impinged. Why is it being mpingched because that muscle is pulling that bone out of place. Now, chiropractice put your bones in place again. But did that open the muscle? No? No, So what I was taught from one of the leading experts, there's three leading experts in this country. One of them Michael Young from Colorado. Aaron Mattis from Sarasota, Florida. He works with so many sports figures. I went to see him. He's wonderful. He was a really wonderful teacher. And the Warton Stretch book. These three experts have been in this country for over sixty years. But and yet, unless you're fortunate enough to stumble upon somebody who's learned like I did. I have ninety five hours of training in this therapy, and the miracles that I've seen over the years, just with myself. So when I first learned this stretch, like I said, I'm getting migraines. So when I saw the teachers do it, just blew my mind of what they did to these people, and the people felt fabulous. Our bodies are capable of a lot more stretching power.

7:15 Then we give it. Like I said, if you just hold that stretch, you're just going to pull on that muscle and be done. But when I learned the next stretch and I started doing two second stretches, I mean, you could just try this if you put your hands behind your head. Now we all do this right to stretch our neck, but do it two second style. So you pull it down, breathe out, hold it that two to three seconds, release, go back, breathe, release. You do at least five to seven reps. Shake it out. Make nice when you stretch a muscle, you should make nice to it because it's afterwards it's like wait, wait, wait, what did you do? You make knives?

8:01 And then you go back into that stretch. And when you go do reps of like say five to seven, and you go back, that's where the magic happens because then that muscle is already warmed up and it knows what you're doing, and the range of motion that you get increases. The lactic acid and all the toxins that are built up in your muscles release and the muscle stops pulling. Because once you give it back the length that you're supposed to have, then you really have strength in a muscle. Because you know, we're so used to work it out, work it out. Yes, there is you know, strength is great in a muscle, but there is a thing as too much. And so when we work it out a little bit, you know just enough and then you stress out. That is a very healthy, happy muscle. And then so are your bones. I mean when I do my stretches, I get adjustments in my thoracic spine, in my lumbar spine, in my neck, and it's all natural. You know, my bones adjust themselves, they go back into the place that they need to be, and it really just lets you live a happier, healthier life knowing how to take care of her muscles. I wrote a book you Can

9:35 if you say you can, and it shows all of the stretches to help your body feel better. It features my eighty six year young mom who does these stretches on a regular basis and she can go dancing. She still walks. She needs a knee replacement because she's done the poka for so many years, and that's really hard when you bound, you know, like runners, when you pound on the pavement, you really you you you hit the joint. But I also have my stretching DVD, which is fifty two minutes of full body stretching. So what I love about these stretches is once you learn how to do them, and you you're out somewhere or you have a friend and they say, you know, this really has been bothering me, then you can show them how to stretch their bodies and make themselves feel better.

10:37 I love when my clients come back in and they're like, thank you so much. And I said, why are you thinking me? They said, because you showed me what to do. And I showed my friend and now she feels better. So I love when people pay it forward. You know, when you see somebody in pain and then they come back and they say, you know, I'm doing these stretches and oh my god, you were so right. During the pandemic, people, my clients came back and they said, I'm so grateful to have known how to take care of my body. When anything starts hurting, I know how to stretch it properly and how to take get rid of that pain. It was. It was really interesting because I was doing a stretch class and I had this lady Maxine, and she had shoulder surgery and physical she was going to physical therapy and they only did so much. But when she started doing the stretch, her face was all crunched up and she really didn't have any range of motion. And then after a while, because let's face it, it took a while for your muscle to get that tight, you are going to have to work on it.

11:48 It's it's like a livet I don't call them diets because we're going to live it longer. So when you go on a live it, you know, you know you're not going to see results right away. But the good thing about these stretches is you feel oh good right away, but lasting results take a little while. So Maxine came to my stretch class and she was doing it, and all of a sudden, one day she was had her arm all the way up here and she was telling me about her daughter going to come visit with the grandkids, and her arm was just flying up in the air, and I said, Maxine, look at your arm. And she looked at it and she was amazed. She was like, oh my god, Diane, I have no pain in my shoulder. That's true healing, and that is you helping yourself. It's simple. It takes ten minutes a day. I give myself fifteen to twenty minutes because I use my body a lot and I'm a little rough on it doing massages or like I said, is rough work. So I give myself twenty minutes a night. I recommend you do it at night because that's when you heal. When you sleep, is when your body heals naturally. So you do them just before where you go to bed, and then this way, when you get into that bed, you take that deep breath, fill up your belly. Don't do don't do shallow breathing, because if you just if you breathe in and your belly goes in, you're only breathing like in your lungs. But you want to fill up your body, so you take that deep breath in, hold

13:22 it, think it, think it, breathe in all the good thoughts and all the healing thoughts, and then you release many of the negativity from the day. Excuse me any negativity of the day, and you just drop your belly, let your belly come in, drop your head, your neck, your shoulders, and then after you've stretched and you've done this, you can go to sleep so relaxed and get a good night sleep. You know, a lot of people think that they have to stretch in the morning, But if you stretch in the morning, it's kind of a counterproductive because you wake up stiff. You stretch, you do the day, you get into bed, you're stiff. When you stretch at night is when the real healing happens.

14:09 You know, with chronic pain being the number one ailment in the US right now, this is a problem, and this is a real solution to this problem. So and like I said, it's really simple. Once you learn these stretches, you just do them on a regular basis and you really feel better. So I'm hoping that everybody can get on the bandwagon and start helping themselves feel better naturally, because there is a tried and true solution, and it is a real solution. Diane, that was so helpful. I've been looking at it. So now you've given like you know what the thought goes into it and just not just doing the stretch, but like you know, giving it more attention. So important. So now let's say so many of us are sitting at our chairs for eight hours, ten hours even maybe more. Some people are standing now because the new warning is that the sitting is worse than smoking. So while we're sitting, you know, can you show us some stretches for a back and next so that we can have good posture and prevent any pains and aches that may come along. Oh absolutely, yeah, yeah. I suggest you know, people who smoke go out for a break, So I suggest that you take your break, your smoking break

15:41 as a stretching break instead, so you know, put a timer on your I love telling people to put a timer on, you know, forty five minutes an hour. Just take time for yourself, and there's things that you can do at your desk. You're like everybody's hunched over at their computers and everything else. So that really makes your It's called your plateisma in your neck and your peg muscles. That's how you get to hump in your neck because it gets too tight and it pulls, So what you want to do is bring it back. Now, I suggested that we stretch at night, So I'm going to show you how to do this at your chair, but then at night do it on your bed. To me, I call this the off the bed stretch. It's amazing. That takes three minutes. You know, when clients come in here and if they haven't done it, I'm like, there's no excuse. It's three minutes. You stretch off your bed before you get in it. But the premise of it is you get to the edge of your bed and where just the top of your head goes off.

16:44 So if you have one of those high chairs, just put your head, tilt it up, and then what you want to do is put your arms up over your head. Just doing that, you're going to feel the stretch in your pegs, your biceps, your triceeps, in the front of your neck. Right yeah, breathe out. Now we want to get those rhomboids, which is between your shoulder blades, which, oh my gosh, they really hurt. So clasp your fingers together, turn them out, and now come up over your head and look at the ceiling again. Oh wow, isn't that wonderful? Oh yeah, I get it, like what you're talking about those rooids between those shoulders. Yes, that really helped. And how long do we hold the stretch? You just breathe it out and then come back out. See it's just holding it for three seconds, that's all.

17:38 Wow. Oh don't you feel a difference already? And that neck. So now, like I said before, if you put your hands behind your head and just pull it down, now, only hold it one breath out and then come back up. So go down, breathe out, sure, back up again and then back up. We'll do one more back down and then back up. Oh, roll your shoulders, make nice, always make nice on muscles they like that absolutely yeah. And dying like you know in the back like you know how they are like various scpulized, and that area right to the left of it, like those areas also kind of get tight because they're holding those muscles. Any stretches, that's the rhomboid. And yeah, it really is a pain. There's two great ones that I do for the rhomboid. One is if you just take your arm around like you're gonna touch your shoulder and then you go up with your chin. Now, yeah, it's very good. Your chin goes on your shoulder, breathe, and then lower on your neck and then lower across your chest. And where you feel that is where you would do more of those. Oh that's what I feel it. So you're going to do like five to seven, shake it out,

19:11 and then come back and do another five to seven. Like I said, when you come back for that second set, you do a set of five. Then you come back for that second set of five to seven, and that's where the magic happens. Now, when we do cardio for five or ten minutes, it's okay. When you do cardio for fifteen or twenty minutes, that's where you get the healing. So that's what I suggest here. You do at least twenty reps in one sitting. Okay, some people think they do five and then they'll do five, you know, twenty two out the day. No, no, because all you what you do with that is you play with you know, you're messing with that muscle and then you're walking away. Now, like I said, when you come back for that second set. Now you're talking. Now. The also what I call the football player stretch, which is a wonderful stretch. Would you like to do that one? Yes? All right, that one's a lot. We could do it seated. So in your chair. I'm going to try to get you to see me. So what you do is, in your chair, you open your legs. Okay, you put your hands in on your your your legs like a like a football player like huh yeah, yeah yeah.

20:27 And then what I'm going to do is you tuck your head all the way down and you bring your shoulders forward, so then you breathe out and then back up. You feel that when you bring your shoulders. Yes, Now, if you have a chair that has you know, like a bar on it, you can grab the bar and then pull your shoulders forward. And what that does is it does your whole There's a musccle der erectors binet that attaches out your and goes all the way down to your lumbar spine. So you're stretching that one too. It's a really great one. You want to try to So again, can you like show me like some of the arms gone the sure, all right, I'm gonna do it. I'm gonna do it standing so that you see see how it looks. So it's doing it standing, you know you get hot hot hands standing. Yeah. Yeah, what you do is you see how my elbows come forward. I see that. I mean even if you could stand at your desk and do that one, that one feels amazing and again you hold this for two seconds and then you come out of it. Right, doesn't it feel nice? It does feel nice? And like twenty you said, right, traps off total of five and like do it like you do five five if you're yeah, or if you're comfortable, you could do seven or two sets of ten.

21:52 However you work it out as long as you do twenty. It's up to you. I always say, listen to your body. If it's unhappy, stop doing it, make nice, and then come back and do more. And then you're going to find that, oh okay, that does feel better. You know you'll feel them as getting warm. Yes, and then don't forget to drink your water. Yes, once you water right there, ah, it's so good for us. And and you know, remember what kind of water you're drinking a lot of people do those water bottles, you know, I mean, there, that's not good for our environment. But I personally have a burkiy filter. You know, you should check your water, make sure that it's pure and everything else. So but water is so important for us, you know, muscles. You've got to release those toxins that you're releasing from your muscles. So, oh, this is so powerful and what like you know, several of my clients are always complaining about like shoulder eggs, especially people are playing sports right exactly a lot of times you know, uh, we'll think it's the rotator cuff, but rotator cuff is deep when you pointing your deltoid, which is what you did, because right here at your ac joint is where your deltoid attaches. So what you want to do with that is I think you know vaudeville, you put your arm out straight, lock that elbow, bring it across your chest and then paul.

23:25 Now you see how you bend your arm. I don't know why. I guess it's the the body's defense of going. But you got to keep it low, yes, and then come up by the elbow and paul ah and then release and then release. Doing this one saves the deltoid. The deltoid I find is the most forgiving muscle. You know, the upper traps they worked so hard and everything else and that paraformists, which is a pain in the butt. The par offormance is really oh that that gives us so much lower back pain. You want to stretch the par offormis. Sure, yes, let's do the peraformists. Okay, Now this one highly recommend. You're sitting at your desk your lower back is killing you. Instead of being in pain, you know, get yourself a lumbar pillow. I have just messed things, you know, something to support your lumbar bat your lumbar spine.

24:23 And then also, like you know, I also have like I'm just kind of showing I also have for like sitting, and then I've got my lumber pillow as well. Yep, same one. Yes, good job, very happy. Okay, so what you do with this one is you you want to bring your leg again. I'm going to try to show you you want to bring your leg up onto your other leg. Walk that foot that's in front of you out so you can see it, and then you pull up on your foot. You push down on your leg and bring your whole tours forward not just not not your head. It has nothing to do with your head. You bring your torso forward, breathe out, sh and release.

25:11 You feel that, Yeah, that's that's a good one. So again, pull up on your foot, push down on your leg and pull torso forward. You try to look at the foot that's in front of you. Sh and then come that's good right breathe. Oh yeah, you feel that right in your hip and right in your groin area. I mean that really loosens that hip like no other. And it's amazing. It's amazing. A lot of people when they first start this, when they put their leg up, it's so it's that that's how tight it is. I mean your leg should be all the way down here, and then you pull up, push down and lean forward. It's it's amazing and again amazing. Yes, do that at your seat and then like I said, I mean it's not going to be long lasting until you've done them for a while, but you get instant relief. I mean just a little bit. We did you feel a little bit right? Oh, this is amazing. Thank you so much, Diane.

26:17 So folks, you know we covered a lot of body areas and now if you really want to bring that healing and nice relaxed muscles, Dan, why don't you share with us about your book and where can we find it? And your CD and yes, my my, it's a it's more like a reference book. I mean, it shares some really good tips on how to stay healthy naturally, but it features my eighty five year young mom. You can if you say you can. It's that simple, and you can find it at w W W get the knots out g E T T h G k n O t s out out dot org and then you can you can see some more about what I do and what I've done, and it's it's pretty cool. I'm really excited about this. Oh I'm so excited because I'm already feeling so lose. I've just done it, like, you know, three or four stretches, So definitely going to put it into action those twenty stretches. Yes, and the only bed the off the bed is only three minutes a night. You stretch off it before you get in it.

27:30 You know, our brain here is what our mouth says. So used to tell yourself, I'm going to stretch off it before I get in it. Yes, fantastic, and so folks, you know, when you're feeling healthy, that's when you can have that influence and impact. So thank you Diane for joining us. Oh my pleasure. Thank you so much for having me. I appreciate you. Thank you. Oh it's my pleasure and joy. So hope folks, you know you will find this slot helpful to you so that you can be healthy because we are here to serve and support you. So be valu and take care. Thank you for being part of Beyond Confidence with your host Dvpark, we hope you have learned more about how to start living the life you want. Each week on Beyond Confidence, you hear stories of real people who've experienced growth by overcoming their fears and building meaningful relationships.

28:22 During Beyond Confidence, Divpark shares what happened to her when she stepped out of her comfort zone to work directly with people across the globe. She not only coaches people how to form herd connections, but also transform relationships to mutually beneficial partnerships as they strive to live the life they want. If you are ready to live the life you want and leverage your strengths, learn more at www dot dvpark dot com and you can connect with vat contact at dvpark dot com. We look forward to you joining us next week. Y