Divya Parekh and Diane Cherico

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W four WN Radio. This is
Beyond Confidence with your host v Park.

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Do you want to live a more
fulfilling life? Do you want to live

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your legacy and achieve your personal,
professional, and financial goals? Well?

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Coming up on voparks Beyond Confidence,
you will hear real stories of leaders,

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entrepreneurs, and achievers who have stepped
into discomfort, shattered their status quo,

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and are living the life they want. You will learn how relationships are the

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key to achieving your aspirations and financial
goals. Moving your career business forward does

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not have to happen at the expense
of your personal or family life or vice

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versa. Learn more www dot gwpark
dot com and you can connect with vant

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contact at divpark dot com. This
is Beyond Confidence and now here's your host,

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w Park. So hello, this
is v and yes, I know

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in our realm of world, I'm
always talking about influence, executive presence,

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online visibility, charisma, leadership and
how can you create influence and impact on

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others. So yes, this is
very very important because without this you cannot

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do it. Now. On the
same token, if we were to look

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at the other side of the coin, it's important that we are in good

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physical health because if you're in chronic
pain, then forget about influencing and impacting

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anybody else. ALLI are going to
be focused is on how can I get

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rid of this pain? Because I
do have a neck pain and a back

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pain, so I know what it
feels like. And hence the reason via

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bringing you our wonderful guest who is
going to tell you what's going on right

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now in the US and give you
exactly what to do. So welcome Diana,

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Thank you for having me. I'm
very excited to be here and I'm

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excited to tell everybody about this wonderful
therapy. I will start by giving you

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a little background of me. I'm
a licensed massage therapist since nineteen ninety nine.

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I'm a medical massage practitioner and I
took my first active isolated stretch class

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in two thousand and three. My
body was broken, so I know all

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about chronic pain because doing massage is
very, very hard work. So my

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neck was in pain. I was
getting migraines on a regular basis. Years

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ago. I saw an article on
in Time magazine about migraines and how much

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they hurt, and they explained it
to a t, but they did not

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give any good solutions. Migraines are
horrible. I had lower back pain.

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I had what's called sciatica. So
I was really broken. And I kept

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getting this flyer in the mail work
smarter, not harder, and how to

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help or cure so many ailments.
There was about twenty five of twenty five

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different ailments on that list, and
I said, bull dinkies, there's no

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way. How can one therapy help
so many problems? You know, migraines,

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hammer toose, sciatica versaida is just
to name a few. There was

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so many problems. But if you
think about it, most of the hot

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problems that people have in their body
is muscular pain and Unfortunately, doctors learn

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so much about the body and what
to do, you know, in internally

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and about all the medications that we
can take, but of course they know

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of muscles, but there they don't
know what to do for a muscle.

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In reality, massage therapists are are
kind of like muscle doctors. I mean,

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I've been working with muscles hand on, hands on for twenty four years,

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so I work with them. I
can feel it, I know the

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not So what happens is when we're
young, our muscle fibers are nice and

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loose, and that's why babies and
toddlers can just fall and have no problems.

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But then life happens and stress and
overuse and repetitive use and accidents and

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all this other stuff, and it
makes our muscles really tight. Now that

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it is a shotgunna open that muscle. No, is a pill going to

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open that muscle. No. You
know, there's all these stretching places popping

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up, which I'm really happy for
because people are understanding the importance and the

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benefit of stretching, But unfortunately they
hold a stretch. So if you think

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about it, if your muscle is
this tight and you hold that stretch,

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you're not really doing much. You're
just pulling those muscle fibers that much and

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you're done. Now, what I've
learned is you hold that stretch for two

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seconds and you do reps. Because
that muscle that's attached to the tendon,

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which attached to the bone, which
is what's causing herniations, bulging, psiotica,

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stenosis. You know, stenosis is
your nerve being impinged. Why is

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it being mpingched because that muscle is
pulling that bone out of place. Now,

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chiropractice put your bones in place again. But did that open the muscle?

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No? No, So what I
was taught from one of the leading

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experts, there's three leading experts in
this country. One of them Michael Young

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from Colorado. Aaron Mattis from Sarasota, Florida. He works with so many

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sports figures. I went to see
him. He's wonderful. He was a

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really wonderful teacher. And the Warton
Stretch book. These three experts have been

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in this country for over sixty years. But and yet, unless you're fortunate

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enough to stumble upon somebody who's learned
like I did. I have ninety five

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hours of training in this therapy,
and the miracles that I've seen over the

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years, just with myself. So
when I first learned this stretch, like

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I said, I'm getting migraines.
So when I saw the teachers do it,

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just blew my mind of what they
did to these people, and the

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people felt fabulous. Our bodies are
capable of a lot more stretching power.

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Then we give it. Like I
said, if you just hold that stretch,

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you're just going to pull on that
muscle and be done. But when

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I learned the next stretch and I
started doing two second stretches, I mean,

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you could just try this if you
put your hands behind your head.

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Now we all do this right to
stretch our neck, but do it two

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second style. So you pull it
down, breathe out, hold it that

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two to three seconds, release,
go back, breathe, release. You

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do at least five to seven reps. Shake it out. Make nice when

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you stretch a muscle, you should
make nice to it because it's afterwards it's

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like wait, wait, wait,
what did you do? You make knives?

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And then you go back into that
stretch. And when you go do

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reps of like say five to seven, and you go back, that's where

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the magic happens because then that muscle
is already warmed up and it knows what

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you're doing, and the range of
motion that you get increases. The lactic

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acid and all the toxins that are
built up in your muscles release and the

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muscle stops pulling. Because once you
give it back the length that you're supposed

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to have, then you really have
strength in a muscle. Because you know,

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we're so used to work it out, work it out. Yes,

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there is you know, strength is
great in a muscle, but there is

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a thing as too much. And
so when we work it out a little

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bit, you know just enough and
then you stress out. That is a

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very healthy, happy muscle. And
then so are your bones. I mean

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when I do my stretches, I
get adjustments in my thoracic spine, in

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my lumbar spine, in my neck, and it's all natural. You know,

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my bones adjust themselves, they go
back into the place that they need

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to be, and it really just
lets you live a happier, healthier life

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knowing how to take care of her
muscles. I wrote a book you Can

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if you say you can, and
it shows all of the stretches to help

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your body feel better. It features
my eighty six year young mom who does

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these stretches on a regular basis and
she can go dancing. She still walks.

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She needs a knee replacement because she's
done the poka for so many years,

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and that's really hard when you bound, you know, like runners,

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when you pound on the pavement,
you really you you you hit the joint.

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But I also have my stretching DVD, which is fifty two minutes of

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full body stretching. So what I
love about these stretches is once you learn

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how to do them, and you
you're out somewhere or you have a friend

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and they say, you know,
this really has been bothering me, then

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you can show them how to stretch
their bodies and make themselves feel better.

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I love when my clients come back
in and they're like, thank you so

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much. And I said, why
are you thinking me? They said,

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because you showed me what to do. And I showed my friend and now

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she feels better. So I love
when people pay it forward. You know,

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when you see somebody in pain and
then they come back and they say,

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you know, I'm doing these stretches
and oh my god, you were

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so right. During the pandemic,
people, my clients came back and they

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said, I'm so grateful to have
known how to take care of my body.

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When anything starts hurting, I know
how to stretch it properly and how

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to take get rid of that pain. It was. It was really interesting

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because I was doing a stretch class
and I had this lady Maxine, and

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she had shoulder surgery and physical she
was going to physical therapy and they only

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did so much. But when she
started doing the stretch, her face was

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all crunched up and she really didn't
have any range of motion. And then

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after a while, because let's face
it, it took a while for your

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muscle to get that tight, you
are going to have to work on it.

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It's it's like a livet I don't
call them diets because we're going to

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live it longer. So when you
go on a live it, you know,

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you know you're not going to see
results right away. But the good

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thing about these stretches is you feel
oh good right away, but lasting results

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take a little while. So Maxine
came to my stretch class and she was

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doing it, and all of a
sudden, one day she was had her

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arm all the way up here and
she was telling me about her daughter going

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to come visit with the grandkids,
and her arm was just flying up in

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the air, and I said,
Maxine, look at your arm. And

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she looked at it and she was
amazed. She was like, oh my

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god, Diane, I have no
pain in my shoulder. That's true healing,

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and that is you helping yourself.
It's simple. It takes ten minutes

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a day. I give myself fifteen
to twenty minutes because I use my body

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a lot and I'm a little rough
on it doing massages or like I said,

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is rough work. So I give
myself twenty minutes a night. I

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recommend you do it at night because
that's when you heal. When you sleep,

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is when your body heals naturally.
So you do them just before where

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you go to bed, and then
this way, when you get into that

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bed, you take that deep breath, fill up your belly. Don't do

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don't do shallow breathing, because if
you just if you breathe in and your

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belly goes in, you're only breathing
like in your lungs. But you want

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to fill up your body, so
you take that deep breath in, hold

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it, think it, think it, breathe in all the good thoughts and

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all the healing thoughts, and then
you release many of the negativity from the

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day. Excuse me any negativity of
the day, and you just drop your

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belly, let your belly come in, drop your head, your neck,

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your shoulders, and then after you've
stretched and you've done this, you can

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go to sleep so relaxed and get
a good night sleep. You know,

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a lot of people think that they
have to stretch in the morning, But

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if you stretch in the morning,
it's kind of a counterproductive because you wake

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up stiff. You stretch, you
do the day, you get into bed,

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you're stiff. When you stretch at
night is when the real healing happens.

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You know, with chronic pain being
the number one ailment in the US

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right now, this is a problem, and this is a real solution to

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this problem. So and like I
said, it's really simple. Once you

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learn these stretches, you just do
them on a regular basis and you really

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feel better. So I'm hoping that
everybody can get on the bandwagon and start

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helping themselves feel better naturally, because
there is a tried and true solution,

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and it is a real solution.
Diane, that was so helpful. I've

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been looking at it. So now
you've given like you know what the thought

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goes into it and just not just
doing the stretch, but like you know,

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giving it more attention. So important. So now let's say so many

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of us are sitting at our chairs
for eight hours, ten hours even maybe

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more. Some people are standing now
because the new warning is that the sitting

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is worse than smoking. So while
we're sitting, you know, can you

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show us some stretches for a back
and next so that we can have good

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posture and prevent any pains and aches
that may come along. Oh absolutely,

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yeah, yeah. I suggest you
know, people who smoke go out for

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a break, So I suggest that
you take your break, your smoking break

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as a stretching break instead, so
you know, put a timer on your

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I love telling people to put a
timer on, you know, forty five

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minutes an hour. Just take time
for yourself, and there's things that you

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can do at your desk. You're
like everybody's hunched over at their computers and

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everything else. So that really makes
your It's called your plateisma in your neck

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and your peg muscles. That's how
you get to hump in your neck because

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it gets too tight and it pulls, So what you want to do is

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bring it back. Now, I
suggested that we stretch at night, So

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I'm going to show you how to
do this at your chair, but then

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at night do it on your bed. To me, I call this the

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off the bed stretch. It's amazing. That takes three minutes. You know,

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when clients come in here and if
they haven't done it, I'm like,

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there's no excuse. It's three minutes. You stretch off your bed before

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you get in it. But the
premise of it is you get to the

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edge of your bed and where just
the top of your head goes off.

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So if you have one of those
high chairs, just put your head,

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tilt it up, and then what
you want to do is put your arms

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up over your head. Just doing
that, you're going to feel the stretch

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in your pegs, your biceps,
your triceeps, in the front of your

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neck. Right yeah, breathe out. Now we want to get those rhomboids,

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which is between your shoulder blades,
which, oh my gosh, they

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really hurt. So clasp your fingers
together, turn them out, and now

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come up over your head and look
at the ceiling again. Oh wow,

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isn't that wonderful? Oh yeah,
I get it, like what you're talking

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about those rooids between those shoulders.
Yes, that really helped. And how

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long do we hold the stretch?
You just breathe it out and then come

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back out. See it's just holding
it for three seconds, that's all.

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Wow. Oh don't you feel a
difference already? And that neck. So

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now, like I said before,
if you put your hands behind your head

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and just pull it down, now, only hold it one breath out and

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then come back up. So go
down, breathe out, sure, back

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up again and then back up.
We'll do one more back down and then

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back up. Oh, roll your
shoulders, make nice, always make nice

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on muscles they like that absolutely yeah. And dying like you know in the

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back like you know how they are
like various scpulized, and that area right

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to the left of it, like
those areas also kind of get tight because

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they're holding those muscles. Any stretches, that's the rhomboid. And yeah,

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it really is a pain. There's
two great ones that I do for the

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rhomboid. One is if you just
take your arm around like you're gonna touch

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your shoulder and then you go up
with your chin. Now, yeah,

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it's very good. Your chin goes
on your shoulder, breathe, and then

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lower on your neck and then lower
across your chest. And where you feel

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that is where you would do more
of those. Oh that's what I feel

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it. So you're going to do
like five to seven, shake it out,

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and then come back and do another
five to seven. Like I said,

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when you come back for that second
set, you do a set of

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five. Then you come back for
that second set of five to seven,

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and that's where the magic happens.
Now, when we do cardio for five

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or ten minutes, it's okay.
When you do cardio for fifteen or twenty

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minutes, that's where you get the
healing. So that's what I suggest here.

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You do at least twenty reps in
one sitting. Okay, some people

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think they do five and then they'll
do five, you know, twenty two

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out the day. No, no, because all you what you do with

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that is you play with you know, you're messing with that muscle and then

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you're walking away. Now, like
I said, when you come back for

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that second set. Now you're talking. Now. The also what I call

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the football player stretch, which is
a wonderful stretch. Would you like to

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do that one? Yes? All
right, that one's a lot. We

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could do it seated. So in
your chair. I'm going to try to

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get you to see me. So
what you do is, in your chair,

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you open your legs. Okay,
you put your hands in on your

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your your legs like a like a
football player like huh yeah, yeah yeah.

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And then what I'm going to do
is you tuck your head all the

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way down and you bring your shoulders
forward, so then you breathe out and

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then back up. You feel that
when you bring your shoulders. Yes,

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Now, if you have a chair
that has you know, like a bar

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on it, you can grab the
bar and then pull your shoulders forward.

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And what that does is it does
your whole There's a musccle der erectors binet

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that attaches out your and goes all
the way down to your lumbar spine.

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So you're stretching that one too.
It's a really great one. You want

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to try to So again, can
you like show me like some of the

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arms gone the sure, all right, I'm gonna do it. I'm gonna

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do it standing so that you see
see how it looks. So it's doing

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it standing, you know you get
hot hot hands standing. Yeah. Yeah,

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what you do is you see how
my elbows come forward. I see

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that. I mean even if you
could stand at your desk and do that

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one, that one feels amazing and
again you hold this for two seconds and

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then you come out of it.
Right, doesn't it feel nice? It

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does feel nice? And like twenty
you said, right, traps off total

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of five and like do it like
you do five five if you're yeah,

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or if you're comfortable, you could
do seven or two sets of ten.

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However you work it out as long
as you do twenty. It's up to

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you. I always say, listen
to your body. If it's unhappy,

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stop doing it, make nice,
and then come back and do more.

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And then you're going to find that, oh okay, that does feel better.

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You know you'll feel them as getting
warm. Yes, and then don't

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forget to drink your water. Yes, once you water right there, ah,

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it's so good for us. And
and you know, remember what kind

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of water you're drinking a lot of
people do those water bottles, you know,

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I mean, there, that's not
good for our environment. But I

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personally have a burkiy filter. You
know, you should check your water,

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make sure that it's pure and everything
else. So but water is so important

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for us, you know, muscles. You've got to release those toxins that

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you're releasing from your muscles. So, oh, this is so powerful and

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what like you know, several of
my clients are always complaining about like shoulder

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eggs, especially people are playing sports
right exactly a lot of times you know,

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uh, we'll think it's the rotator
cuff, but rotator cuff is deep

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when you pointing your deltoid, which
is what you did, because right here

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at your ac joint is where your
deltoid attaches. So what you want to

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do with that is I think you
know vaudeville, you put your arm out

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straight, lock that elbow, bring
it across your chest and then paul.

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Now you see how you bend your
arm. I don't know why. I

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guess it's the the body's defense of
going. But you got to keep it

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low, yes, and then come
up by the elbow and paul ah and

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then release and then release. Doing
this one saves the deltoid. The deltoid

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I find is the most forgiving muscle. You know, the upper traps they

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worked so hard and everything else and
that paraformists, which is a pain in

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the butt. The par offormance is
really oh that that gives us so much

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lower back pain. You want to
stretch the par offormis. Sure, yes,

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let's do the peraformists. Okay,
Now this one highly recommend. You're

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sitting at your desk your lower back
is killing you. Instead of being in

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pain, you know, get yourself
a lumbar pillow. I have just messed

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things, you know, something to
support your lumbar bat your lumbar spine.

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And then also, like you know, I also have like I'm just kind

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of showing I also have for like
sitting, and then I've got my lumber

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pillow as well. Yep, same
one. Yes, good job, very

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happy. Okay, so what you
do with this one is you you want

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to bring your leg again. I'm
going to try to show you you want

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to bring your leg up onto your
other leg. Walk that foot that's in

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front of you out so you can
see it, and then you pull up

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on your foot. You push down
on your leg and bring your whole tours

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forward not just not not your head. It has nothing to do with your

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head. You bring your torso forward, breathe out, sh and release.

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You feel that, Yeah, that's
that's a good one. So again,

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pull up on your foot, push
down on your leg and pull torso forward.

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You try to look at the foot
that's in front of you. Sh

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and then come that's good right breathe. Oh yeah, you feel that right

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in your hip and right in your
groin area. I mean that really loosens

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that hip like no other. And
it's amazing. It's amazing. A lot

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of people when they first start this, when they put their leg up,

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it's so it's that that's how tight
it is. I mean your leg should

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be all the way down here,
and then you pull up, push down

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and lean forward. It's it's amazing
and again amazing. Yes, do that

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at your seat and then like I
said, I mean it's not going to

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be long lasting until you've done them
for a while, but you get instant

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relief. I mean just a little
bit. We did you feel a little

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bit right? Oh, this is
amazing. Thank you so much, Diane.

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So folks, you know we covered
a lot of body areas and now

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if you really want to bring that
healing and nice relaxed muscles, Dan,

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why don't you share with us about
your book and where can we find it?

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And your CD and yes, my
my, it's a it's more like

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a reference book. I mean,
it shares some really good tips on how

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to stay healthy naturally, but it
features my eighty five year young mom.

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00:26:47.559 --> 00:26:52.200
You can if you say you can. It's that simple, and you can

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00:26:52.240 --> 00:26:57.240
find it at w W W get
the knots out g E T T h

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00:26:57.319 --> 00:27:03.640
G k n O t s out
out dot org and then you can you

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00:27:03.640 --> 00:27:07.920
can see some more about what I
do and what I've done, and it's

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00:27:07.920 --> 00:27:14.119
it's pretty cool. I'm really excited
about this. Oh I'm so excited because

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I'm already feeling so lose. I've
just done it, like, you know,

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three or four stretches, So definitely
going to put it into action those

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twenty stretches. Yes, and the
only bed the off the bed is only

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three minutes a night. You stretch
off it before you get in it.

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You know, our brain here is
what our mouth says. So used to

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tell yourself, I'm going to stretch
off it before I get in it.

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Yes, fantastic, and so folks, you know, when you're feeling healthy,

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that's when you can have that influence
and impact. So thank you Diane

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for joining us. Oh my pleasure. Thank you so much for having me.

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I appreciate you. Thank you.
Oh it's my pleasure and joy.

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So hope folks, you know you
will find this slot helpful to you so

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that you can be healthy because we
are here to serve and support you.

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So be valu and take care.
Thank you for being part of Beyond Confidence

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00:28:08.839 --> 00:28:12.279
with your host Dvpark, we hope
you have learned more about how to start

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00:28:12.359 --> 00:28:17.359
living the life you want. Each
week on Beyond Confidence, you hear stories

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00:28:17.359 --> 00:28:22.680
of real people who've experienced growth by
overcoming their fears and building meaningful relationships.

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00:28:22.039 --> 00:28:26.200
During Beyond Confidence, Divpark shares what
happened to her when she stepped out of

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00:28:26.200 --> 00:28:30.240
her comfort zone to work directly with
people across the globe. She not only

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00:28:30.279 --> 00:28:36.519
coaches people how to form herd connections, but also transform relationships to mutually beneficial

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00:28:36.559 --> 00:28:40.640
partnerships as they strive to live the
life they want. If you are ready

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00:28:40.680 --> 00:28:45.119
to live the life you want and
leverage your strengths, learn more at www

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00:28:45.200 --> 00:28:51.559
dot dvpark dot com and you can
connect with vat contact at dvpark dot com.

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We look forward to you joining us
next week. Y