Practice Self Care with These 4 Stretches
Where do we start?
Stretching is good for us, but sometimes it’s difficult to know where to start. At the end of the day, it doesn’t really matter where you start — the important thing is that you start somewhere, anywhere. So, ignore the impulse to deep dive about which stretch is the best and just begin.
Begin practicing by moving throughout the day. Your daily stretches do not have to look like anyone’s. It’s okay to start exactly where you are, at whichever level you feel comfortable. There is no judgement. Feel what you feel and move on with your day.
It is a challenging battle to build new habits and routines. So start layering in a sprinkling of exercises and stretches throughout your day. You’ll find that once you start it is a lot easier to keep going. The first step is always the most difficult.
Seated Neck Stretches
Place your right hand under your right thigh. Reach your left hand over to your right ear and gently stretch your head closer to your left shoulder feeling a gentle pull on the right side of your neck or trapezius.
Chest/Shoulder Opener
Clasp your hands behind your back pulling your palms together and rolling your shoulders down and back. Pulling your clasped hands away from your back look up at the ceiling.
Seated cat/cow
Place your hands on your knees in a seated neutral spine position. As you inhale arch your back and push your chest out as you look up. As you exhale allow your back to round and your belly button to reach backwards to your spine as your chin falls to your chest. Repeat in coordination with your breath.
Standing back extensions
Rise form your chair. Place your hands on the small of your back and gently push your hips forward allowing your gaze to look upward. Find the end range of your stretch with your hips before returning to a neutral stance and sitting back down.
How to form a new habit
Try to layer your new habit on top of a preexisting routines you already have cemented into your day. Set your goals small but attainable and then stack them together to attain larger goals. Try writing these goals down on a sticky note or on your to-do list.
Create space to reflect and feel accomplished with progress you’ve made.
The most challenging step is always the first one. You have to overcome indecision, combat fear of failure and break down years of formed habits. Once you get one arm over your head reaching up to the sky in a long deserved stretch be proud of yourself.
Finally, be willing to alter and change your goals. If you’ve bitten off more than you can chew or your approach is simply not working, just adjust.
Benefits of Stretching
We all know movement and stretching is good for us and sitting for 8+hours non-stop is bad. We also know that not moving results in creaky bones and aching joints. This sedentary lifestyle has long term health implications we are all trying to avoid.
Of course, finding our way to the perfect picture of health is often an overwhelming and daunting task. So before we find ourselves defeated before we even begin just take a deep breath. Then reach up and stretch overhead and smile because you are one stretch closer to a habit.
Some helpful suggestions
Commit to a time frame that is reasonable and stick to it. Maybe start with 2 weeks.
Use reminders, set times, and build in rewards for success.
Try doing 10 push ups while while you wait for your morning coffee or tea.
Try doing some watching your movie/tv time on your yoga mat with a ball or foam roller.
Balance on one leg while brushing your teeth.
Use red traffic lights while driving as a reminder to check your neck posture and do repeated neck retractions.
Good luck & keep moving!
And remember, the more you move the easier it will get and soon you might move beyond these four stretches to newer more challenging ones. Of course, there is nothing wrong with sticking to the classics.
