Stretching allows us to get in touch with our bodily needs and limitations. We can stretch to grow, recharge and connect to our body. It is a sense of gratitude whereby we can practice appreciation for each muscle and joint and the tasks they allow us to successfully complete each day. Our awareness is steadied and brought to the moment of stillness as our mind focuses inward. Stretching gives us time away from noise, external influences and thoughts as we get in tune to our breath, muscles, joints and body. It is an exercise which has the ability to bring calmness to us as we rewire our brains to disconnect and prevent overstimulation. Particularly effective for late teenage years to the first of years in university and into the workplace. There is a chance to begin saying yes more to yourself and reduce or become aware of the ways we overextend ourselves.
I came up with five forms stretching I have worked on for years proven to benefit the mind, body and soul differently.
Breathing practices
Self-affirmations
Muscle recovery
Workout
Focused flexibility
Breathwork has properties to process thoughts and emotions when teamed with stretches it can create a life-giving flow of movement. Breathing practice is a time of self-discovery and processing the people, events and circumstances of your day. It slows a hyperactive mind and worrying state to remind you of nature and how you are a significant part of it. It is particularly helpful for when you live away from family, grief, sadness, having fast-paced work and complex studying. It is a healthy coping mechanism for loneliness and isolation additionally useful for pandemics limiting physical touch. Breathing practice is a physical act of self-love. I started breathing practice to slow down and provide myself with comfort. I started with five minutes a day for a week to fifteen minutes a day. I noticed improvements to my sleep, skin appearance, digestive system and ability to accept circumstances in life. I became stronger in my mindset, weary of the choices I make and grateful for the moment I am in. Breathing alongside stretching slows movement in and around you.
It can be surprising when you realise the speed and heightened energy of life around you in the day as you come to a calm state. It is about breathing in strength, oxygen and wisdom and letting go of the uncertainty and pressure you feel in your mind directly translating in your body. To pause, recharge and rest. After four months I recognised breathing practices to be rather rejuvenating as a restart to my body. Breathing can consist of breathing in slowly to different time lengths or an audible breath felt in your belly through to your nose known as a deep breath. Stretching poses to form with the breathing includes, child's pose, easy pose (crossed leg position), toe reach with each leg at separate times and pigeon pose. At the end of my routine, I would stand and put my hands together in a prayer position to bow in an expression of thanks for the time, space and routine I was able to practice. With breathing practices, I became acutely aware of the rate myself and people speak, the energy I have and give and the breaks I take in the day. It took three to four years to understand the benefits breathing practices had from growing taller, no longer having panic attacks triggered by external factors, increased self-worth and purpose in life, ability to walk away from or avoid family disagreements and ultimate self-satisfaction.
Self-affirmations are about showing appreciation and channelling the positive traits you want to become. Awareness is raised to your individuality and ability to combat experiences and achieve your own purpose. Purpose is personalised and does not need to visibly appear to others nor be on a larger scale of change made. Purpose is achieved throughout an entire lifetime with moments, steps taken and accomplishments contributing to a fulfilled purpose. To begin, I used a single self-affirmation when stretching in a series of poses. Self-affirmations I could use include, 'I am worthy', 'I am light' and 'I am strong.' By the end of the practice, I would be feeling refreshed and have confidence instilled in me. It may take a week or three months to see your self-affirmation in your circumstances.
Muscle recovery is a series of low-intensity exercises done after a vigorous sport both help to create a fitness routine. Vigorous sports could include, running, Pilates, hiking and basketball. It is proven useful for sports you recently tried for the first time or started after a break lasting a year or more. By stretching and strengthening muscles and joints you reduce the risk of injury or strained muscles so you can continue fitness freely. When I began muscle recovery, I would stretch for fifteen minutes before exercise equivalent to seven different stretches. These stretched my quads, ankles, knees, soleus muscle, back and neck in upright standing poses. After I went for a run or did a Pilates class, I would stretch for thirty to forty-five minutes. I would proceed to stretch on the ground and build my way back to standing poses ensuring a stretched every muscle and joint I could think of. To begin stretching you do not need a yoga mat, compression clothing, smart device or fitness program to subscribe to stretching is about appreciating our individual muscles. So, perform stretches that interest you and opt to learn about the body or strengthen your body. You can wear loose clothing such as, tracksuit, t-shirt, jumper or singlet for stretching or low to moderate intensity workouts.
A workout is ideal to tone your body and provide you with a natural energy boost. Stretches mixed with repetitive exercises and dancing is aerobic exercise optimal for the colder months, to do physical activity at home or release excess energy. I would start and cool down with fifteen minutes of stretches dependent upon the areas of my body needing to stretch. Then transitioning my stretches into exercises such as mountain climbers, push-ups, planks, crunches and calf raises allocating two minutes or more per exercise. The target is to be consistent in fitness to keep fit and healthy for life. You can listen to upbeat music while you get fit and add in ten minutes or more of dancing in your workout. It could be contemporary, salsa, ballet, jazz, tap or hip hop. Dancing is about trying new movements suited to a rhythm. The rhythm can be one you feel in your body rather than the beat playing aloud in the song you listen to aloud.
Any goals can be set when doing focused flexibility aligned with what you seek to achieve. Focused flexibility goals generally occur over a duration of six months to up to a year and a half dependent on the regularity of your practice. Examples of focused flexibility include, the splits and a handstand. You could set a goal to master a particular yoga pose or dance technique. Find photos and videos to gain ideas into the process and positions you can practice to achieve flexibility.
Stretch the muscles and joints you are comfortable with at each stage of your fitness journey. Consistent practice over months will increase your flexibility and muscle strength. Rest for at least two days when muscles feel strained. Seek professional advice before practicing poses and workouts if pregnant. Contact a health professional if you feel you have an injury and for further advice.
Written By Juliette Pierre
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