EXERCISE
STRETCH out the holiday stress!!
While enjoying the holidays we do tend to get a little stressed now and then. When we are stressed we hold our breath and breathe little shallow breaths which leads to holding our muscles, as well. Then we become tight and stiff which, in itself is uncomfortable, but also leaves us open to injuring ourselves more easily. If you can take a few minutes to stretch every few days you will feel the results immediately and become more relaxed, less achy, and more energized.
Here's a suggested routine from Elaine Petrone, a stress and pain management expert:
Standing Body Hang
Stand with feet slightly wider than hip-width apart. Start to bend forward, hinging at the hips and pressing your palms into your upper thighs; reach your sit bones back (stick your butt out a bit) to help extend you spine. Continue forward, draping your torso down toward your legs, let your head and arms dangle. Stay for tow to three minutes, exhaling with an “s” sound on each breath, then roll up one vertebra at a time.
Jaw and Neck Release
Sit tall in a chair. Inhale deeply; as you exhale, make a “ha” sound, gradually opening your mouth as far as you can without straining your jaw muscles. Let gravity do most of the work. Close your mouth as you inhale and repeat 8 to 10 times, opening your mouth wider while using less muscular effort each time.
Now focus on the neck. Still sitting tall, drop your chin toward your chest and take several breaths. Then tilt your head back and look up at the ceiling for several breaths. Bring your head back to center, inhale, and then turn and look to the right as you exhale. Pause for an inhale, then exhale as you slowly rotate your head to look left. Inhale, then exhale as you rotate your head to the right. Continue until you've looked right and left five times each.
Shoulder Shrugs
Stand or sit with your spine tall. Inhale, then exhale deeply while making an “s” sound. As you inhale for a count of three, slowly lift your shoulders up toward your ears. Exhale with an “s” sound to a count of three as you roll your shoulders back, and finally lower them down as you inhale to a count of three. Repeat 5 times.
Ceiling Reach
Stand with feet shoulder-width apart and arms by your sides. Slowly reach your right arm out to the side and up over your head (left arm stays by your side). Keep the neck long and your right shoulder blade down and back. Now bend sideways to the left and hold for three breaths, making an “s” sound on the exhale. Return to vertical, reaching your right arm out to the side and back down. Repeat with the left arm. Now slowly reach both arms out to the sides and up over your head, again keeping your neck long and shoulder blades down and back. Reach your feet and legs down into the floor as your fingers and arms stretch up. Stay for five breaths, making an “s” sound on the exhale, and release.
Leg and Ankle Stretching
Lying on the floor with both legs straight, hug one knee into your chest, drawing it in slowly and wrapping your arms around your shin. Breathe, exhaling with an “s” sound, for one to two minutes. Now flex the foot of your bent leg, hold it for 10 to 15 seconds, and release it back to a neutral position. Flex and release five times, then slowly lower the leg back down. Repeat with other leg.