It’s something we do innately when we wake up or have been sitting for too long. We reach out our arms. We arch our backs. We move our necks around. But the step that many of us could be missing from our wellness efforts is stretching.
“Everyone understands the relief that stretching can bring, but what they may not realise is that by committing to regular and focused movements, there is so much more to gain,” explains former winter Olympian snowboarder Steph Prem, who is now a Pilates coach. “Not only will you decrease your risk of injury when you do exercise, you can also help lengthen contracted muscles, which is what leads
to soreness.”
Perhaps the best thing about stretching is that nearly everyone can participate. In starting a regular stretching practice for 5-10 minutes, it will not only help you be present in the moment, but it can improve your physical and emotional wellbeing over time. It’s something we do without thinking, but when you combine deep, mindful breathing with specific movements, you calm your mind and body.
“People will be familiar with the feeling of a deep breath helping you relax more deeply into a stretch, but this deep inhaling and exhaling is also relaxing your entire nervous system, which is why the combination of these two simple things can improve everything from the quality of your sleep to your stress response and energy levels.”
Stretch One
Just breathe
Mindful breathing allows you to cultivate inner balance and calm your senses.
WHAT TO DO: Place one hand on your heart and one on your belly (you can be seated or standing). Close your eyes and bring awareness to the rise and fall of your belly as you inhale and exhale. Inhale, holding for three counts and exhale, holding for three counts. Repeat for 12 rounds or until you start to feel more centred and relaxed.
Stretch Two
Thread the needle
A shoulder-releasing stretch that brings relief to a stiff and painful back, shoulders or neck.
WHAT TO DO: Start on hands and knees in tabletop (on all fours). Set knees below hips and wrists below shoulders. As you inhale, raise your right hand to the ceiling, twisting through your torso. As you exhale, thread the right arm under the body; palm facing up. Let the right shoulder come down to the mat. Rest your right ear and cheek on the mat, gaze towards your left. Move through this pose for six rounds, then switch sides.
Stretch Three
The cat pose
A gentle massage to the spine and belly organs.
WHAT TO DO: Start on your hands and knees in tabletop. Make sure your knees are set directly below your hips and your wrists directly below your shoulders. As you exhale, round your spine towards the ceiling, keeping your shoulders and knees in position. Release and relax your head and neck towards the floor, returning to tabletop. Repeat 10 times.
Stretch Four
The cow pose
An easy, gentle way to warm up the spine and stretch the front torso and neck muscles.
WHAT TO DO: Start on your hands and knees in tabletop. Set knees directly below your hips and your wrists directly below your shoulders. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink towards the floor. Lift your head to gaze straight forward and up. As you exhale, return to tabletop. Repeat 10 times or combine with the Cat Pose for 20 rounds.
Stretch Five
Mermaid side-stretch
Lengthens the side body, stretching obliques, shoulders and inner thighs.
WHAT TO DO: Sit on the floor with both legs folded to the left. Reach and extend your left arm straight up above your head and reach over into a side stretch. Keep your left shoulder down, away from your ear, and your left hip grounded as you lengthen your spine, stretching the arm up and away from the body as you continue to curve. The supporting hand or elbow can go down to the floor. To return, exhale and send your left side bone down towards the mat. Do six rounds; repeat on the other side.
Stretch Six
Child’s pose*
Helps calm the mind, as well as stretch hips, thighs and ankles.
WHAT TO DO: Start on hands and knees in tabletop. Separate knees hip-width apart, touch big toes together and sit on heels. Stretch hands out in front, palms facing down. Exhale, letting your stomach relax down between your thighs. Broaden your sacrum (or buttock region). Lengthen tailbone and create length in the spine. Stay for 5-10 breaths.
*Safety note: Do not practise Child’s Pose if you have a knee injury. If pregnant, only practise a wide-legged variation of this pose.
Stretch Seven
Downward dog
Improves strength of the deep core and improves circulation.
WHAT TO DO: Start on your hands and knees in tabletop. As you exhale, press down firmly with fingertips to pull your forearms toward the front of the room. Spin your biceps forward while firming your triceps into your mid-line. Inhale, and tuck your toes under. Exhale, pressing your hips and sitting bones back and up towards the ceiling. Gaze towards your toes and let your head hang freely. Stay for 5-10 rounds of breath.
