Did you know that small stretches sprinkled throughout your day can reap major rewards? Stretching does not have to be painful and torturous, nor is it only for people with active lifestyles. Your body is your home so let’s move gently, loosen those limbs and get comfortable!
Why should we stretch?
1. To prevent injury and relieve pain. Stretching gives our muscles the flexibility needed to maintain the range of motion in our joints. Without it, our muscles shorten and become tight such that when we call on the muscles for activity, they are weak and unable to extend all the way. By increasing our range of motion, we take pressure off the joints and allow the body to move more fluidly and functionally.
2. To improve circulation. Stretching increases blood flow, boosts oxygen levels, and helps deliver nutrients to our muscles. Better circulation also accelerates muscle recovery as it removes metabolic waste such as carbon dioxide, ammonia and uric acid.
3. To relieve stress. Stretching helps calm the mind and unwind the body. When we are anxious or worn out, it places extra strain on the body causing us to feel stressed. Stretching can not only relieve this unwanted tension, but also activate our parasympathetic nervous system (PSNS). Spending time in the PSNS state slows our heart and breathing rates, lowers blood pressure and promotes healthy digestion.
4. To feel good. Stretching has been shown to release a triple-whammy-concoction of good chemicals from our brain – endorphins, dopamine and serotonin. These feel-good hormones help motivate us and promote overall happiness! Stretching also improves our posture, meaning that we get to walk through life standing a little taller and with more confidence.
Listed below are my personal favourite stretches to do daily. Try easing into these when you wake in the morning, before/after exercise, after sitting for a long period of time, or to relax before bed.
Seated Side Bends
・Sit in a comfortable position and place your left hand on the floor.
・Inhale reach your right arm up overhead, exhale reach to the left side – drawing a long diagonal line with your spine.
・Turn your gaze up to the sky and breathe deeply, enjoying the stretch through the right side of your body.
・Use your obliques as you recover back upright and repeat to the other side.
Cat / Cow
・Start on all fours with a long spine, place your hands directly below your shoulders and your knees directly below your hips.
・Exhale round your back and draw your belly toward the sky as you tuck your pelvis under and gaze at your navel. This ‘cat’ stretch lengthens your spine and stretches your neck and back muscles.
・Inhale deeply while gently arching your lower back and bringing your head up, lifting your gaze to the sky. This ‘cow’ stretch opens your chest and lengthens the front of your torso and neck.
・Move slowly with your breath through these two stretches.
“A” Frame (Downward Facing Dog)
・Start on all fours again, this time bringing your hands slightly in front of your shoulders. Spread your fingers wide, press down through your knuckles, and tuck your toes under.
・Lift your knees and pike your hips up, forming an “A” frame (or an upside-down “V”) with your body.
・Place your head between your shoulders, keeping it in line with your spine. Press firmly through both hands and draw your shoulders away from your ears.
・Keep a slight bend in your knees if needed, this may help straighten your back. As your hips keep reaching up to the sky, draw your heels down toward the earth.
・Take a few deep breaths in this position before carefully lowering your knees back down.
・Practice this as many times as you like and finish with a child’s pose.
Child’s Pose
・From your four-point kneeling, send your pelvis back and sink your hips onto your heels.
・Keep your arms stretched in front of you and allow your forehead to rest on the floor.
・Make any adjustments to find more comfort in the pose, perhaps bringing your knees closer together or wider apart.
・Stay for 5 deep breaths or as long as you’d like.
Runner’s Stretch
・Starting again from your four-point kneel. Step your right leg through your hands and shuffle the left knee back such that your right knee aligns over its heel.
・Lower your hips until you feel a stretch in the front of your left hip and leg. Hold for 5 deep breaths.
・Slowly straighten your front leg, shifting your weight back while keeping your hands/fingertips on the floor. Hold here for 5 deep breaths, feeling the stretch through your calf and hamstrings.
・Repeat on the other side.
Seated figure-four stretch
・Sit upright with your knees bent in front of you. Cross your right ankle over your left thigh and flex the right foot to protect the knee.
・Thread your arms through to hold onto your left shin and lean your torso forward for a deep glute stretch. Keep your spine as lengthened as possible and hold here for 5 breaths.
・Place the leg back down and repeat on the other side.
Lying Spinal Twist
・Lie on your back and bring both knees in toward your chest. Bring your arms out to the side and carefully draw your knees up and over to your left side. Let your knees rest on top of one another and turn your head away from them.
・Breathe deeply and try to soften both shoulder blades down to the ground.
・When changing sides make sure to use your core muscles to bring your legs back to centre.
I hope you enjoy these stretches and that they connect you with your body, your home.
Some of you might already be familiar with them from our Balletbody stretch classes – our 45 minute classes combine stretching with myofascial release techniques to aid muscle recovery and increase flexibility. So if you are after some in-studio guidance, come iron out those aches and pains with us.
Big thank you to our lovely instructor Zile for demonstrating the stretches!
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