Stretches
Stretching is wonderful! We should all do it. In fact, throughout the ages we always have. Sometimes deliberately through our rituals and practice (think yoga, Tai-Chi and even prayer) and more often simply through our everyday activities. Squatting around a fire, gardening or simply moving. Stretching is fantastic for joint positional sense (proprioception). By stretching and focussing on the area being stretched our brain senses better where our joints are in space. This is great for our brains, comfort levels and it prevents injury. Combined with meditation it is also a wonderful calming way to start the day.
I know some of you stretch in the shower, in the car, at your work station, before you sleep and even on the floor at home in front of the television. Stretching can be done anywhere, anytime. So take time to stretch and appreciate your body.
Enjoy it. Make it part of being you!
The principles of stretching
Avoid Pain
You may feel very slight stretching pain, but distinguish it from something that will lead to injury. If in doubt, stop and consult Cameron.
Stretch Slowly
Like most activities start slowly until you become proficient and ask questions. Try and get your posture and technique right.
Enjoy it
Find a comfortable location. Feel your stretch. Enjoy it. Think of the good it's doing! You may not be a ballerina or yoga instructor yet. But you are moving further in that direction with more control, tone and movement.
Neck and upper back stretches
In reality you are best off having a simple daily routine that stretches the entire body. Whether you are at a desk or working over a car most of us, with our modern habits have shortened hip flexors, stomach, chest and neck muscles. Look around you, we are crumbling forward.
Rounded (and injured) shoulder, forward head carriage (neck pain) and tipped forward at the waist (lower back pain).
So stretch all your front muscles. Get up, open and erect again!
Cobra Pose
This is a fantastic stretch and strengthening exercise. Begin by lying facedown on the floor. Stretch your feet back so that the tops of your feet are touching the floor. Place your palms on the floor at chest level. Push down with your thighs and hips. Use your hands to slowly lift your upper body until you feel a comfortable stretch. Pull your shoulders back, your hips narrow and head up. Hold for 15-30 seconds, repeating as needed. Desist if something does not feel right. We can always try another day.
Child Pose
This stretch provides great back flexibility. It also serves as a fantastic hip, shoulder and chest stretch. Begin on all fours, stretch your arms out in front of you allowing your face to lower to a position neat the floor. Gently sit back and allow your buttock to rest just above your heels. As you ease back you should feel a gentle stretch in your lower back. Hold for 20-30 seconds and repeat as needed.
Hip Stretch
I find that many of us have tight hip or gluteal msucles (not enough time squatting). So try these!!
Arm Stretch
A great stretch if your upper back and shoulders are tight. Desist and inform Cameron if you feel pinching in your shoulder.
Arm Stretch
A great stretch to maintain your shoulder mobility and to relieve upper back tension
Back Stretch
You can do this standing or sitting. This stretch is imperative for all of us and can be really useful in relieving low back pain. we should all do it.
Leg Stretch
A combination stretch that lengthens your leg gluteal and lower back muscles. Try it if you think you can.
Hip Flexor Lunge
This stretch is fantastic for those (all) of us that sit too much or find we are bent forward during our days. It lengthens our anterior muscles and especially our hip flexors.
Gentle pregnancy stretch
We see many pregnant women. However this stretch is great for all of us. It helps improve our posture. Simple easy and effective. Give it a try too.