Category: Family, Faith and Fitness

As humans we are social animals therefore, we naturally miss our human connections, which can make us a little cranky…and once we’re cranky, we forget to move…and then we get crankier! So, like in the book If You Give a Mouse a Cookie…things go south quickly, and we can lose our focus. Together let’s stretch our bodies and stay positive.

WHY STRETCH? 

According to Harvard Health Medical School (they know):

“Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Here are some stretches to give your body and mind strength and clarity.  

Stay in each position shown for 30 seconds (static). Focus on deep breathing and you’ll get some mental stress relief as well. I used The Daily Burn as a resource.

Hip Flexor Stretch: 
Here’s how: Standing up, mimic sitting with one leg crossed over the other, or use a chair as shown for support, so you have two right angles with your legs, one resting on the other.  Sit, hold it, and then switch.

 

Side Oblique Stretch: 
Lengthen the side of your body as you stretch.
Here’s how: Stand with feet a little wider than hip-distance apart. As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised. Hold for 15 seconds, then switch sides.

Downward Dog: 
This stretch is focused on hip and shoulder mobility while stretching your hamstrings, lats (mid-back muscles) and deltoids (shoulder muscles).
Here’s how: Begin in a plank position with shoulders directly over wrists. Push your hips up toward the ceiling so you form a triangle with your body. Keep your head between your arms and straighten your legs as much as possible. Reach your heels toward the ground and spread your fingers, so your bodyweight gets distributed evenly through the hands and feet.

Cat: 
Back pain? This pose will encourage blood flow and increase mobility in your spine.

Here’s how: Get on your hands and knees on a carpet or mat, with wrists in line with shoulders and knees in line with hips. Round your back, tuck your pelvis and look toward the floor, as you scoop your abs upward.

Cow: 
What is the opposite of cat pose? Cow pose, of course. This will stretch your abs and chest muscles.
Here’s how: Get on your hands and knees on an exercise mat, wrists under shoulders and knees in line with hips. Arch your back, look slightly upward and stick your chest out.

Child’s Pose: 
This stretch is an incredibly calming posture and works well for recovery, too. You’ll stretch the low back, lats, and shoulders.
Here’show: Get on all fours on an exercise mat. From your hands and knees, push your hips back until your bottom rests on your heels. (Knees are slightly wider than hips.) Keep your arms straight out in front of you and look at the floor, stretch!

 

Lying Hug Stretch:
Miss all those hugs you got prior to social distancing?

Here’s the remedy and the perfect way to relieve tension in your low back. Here’s how: Lie on your back on an exercise mat or carpet. Tuck your knees toward your chest and grab your calves, as you roll your head up to meet your knees.

Along with stretching remember to keep your immune system strong and eat plenty of immune-boosting foods!

Here are my top 10 favorites: 

Ginger

Citrus

Bell peppers

Garlic

Spinach

Yogurt

Almonds

Turmeric

Sunflower seeds

Green Tea

Take care of yourself and others 🙂