Stretch of the Week

Illustration by Nik Garvoille

A healthy lifestyle starts with healthy habits. It’s good to start with a routine for exercise and stretching. Pick a time and exercise at the same time everyday. That way it becomes a built-in part of your schedule.

Take time to stretch in the morning, right after you wake up. Stretching and other mild exercises help prepare the body for a day at work and give the mind time to activate. Increasing blood flow with exercise also minimizes a sluggish morning mind – a mind that so desperately needs coffee – and makes you more productive.

Right before bed is another good time to do some mild stretching. It relaxes the body after a long day at work, helps ease the relentless flow of thoughts, and allows you to fall asleep more quickly once in bed (we’ve all had the mind that won’t turn off).

Rag Doll Stretch:

I like to begin this one with a quick stretch to the sky. Stand with your feet shoulder width apart. Keeping your shoulders back and down, stretch your entire body up to the sun. Reach with your fingers, spreading them apart, and allow that energy to flow through your body.

Inhale deeply, and bring your hands down first, tuck your chin toward your chest, and slowly roll over your waist so that your hands touch the floor. Try to feel each vertebrae of your spine rounding as you go down. Take a moment here, adjusting. Feel the stretch in the backs of your legs, across your shoulders, and along the back of the neck. Pay attention to areas where the muscles feel tight.

Cross your arms, and hang with them crossed. Move your head from side to side to make sure you release your head and neck. It holds your head up all day, but right now it doesn’t have to. Close your eyes and relax into the stretch, swing side to side to loosen your shoulders and back. Visualize all the tension you hold in your body dripping down through your arms and out through your fingertips.

This is a nice, easy inversion. The Rag Doll gets your blood circulating, moving fresh blood and oxygen to your brain. After a couple of minutes, very slowly roll up, allowing each vertebrae to click back into place and bringing your head up last. Slowly lift your arms back overhead while taking a deep breath. Let your arms float back down to your sides on an exhale.