Week 10 of 52 Small Changes

[DrDiva]

Week 10 is Time to Stretch.

Stretch a minimum of 20 minutes three times a week to maintain flexibility.

Roadmap for Success Stretching doesn’t require fancy equipment or very much time. And it can be done anywhere. If you have any chronic conditions or injuries, be sure to consult your physician or physical therapist before beginning any exercise or stretching program.

When to Stretch Although stretching can be done anytime, anywhere, it’s always important to stretch when you exercise. Stretch after a warm-up and as part of a cool-down. At these times, your muscles are warm, which makes stretching easier and more effective. If you stretch at times other than during exercise, first warm up muscles by taking a fast-paced, five-minute walk while pumping your arms to increase circulation. Also, if you have an especially tight area of your body, stretch that area more often or throughout the day.

In the Morning: During sleep, muscles tend to tighten up due to lack of activity. Although it’s best to stretch when your muscles are warm, gentle morning stretches may help to alleviate stiffness and increase circulation, which makes waking up easier. Be sure to ease into stretches so you don’t strain yourself.

After Sitting for a Long Period: Whether you’re at work, on an airplane, or watching TV, sitting for extended periods of time can cause a great deal of muscle stiffness and soreness. If you are sitting for more than an hour, get up, walk around, and do some of the stretches explained above.

And we are keeping up with:
1 drinking water
2 getting better sleep
3 moving more
4 keeping a food journal
5 being positive
6 taking a multivitamin
7 having a buffer zone between outside and inside
8 eating more veg
9 finding time alone

[NightWanderer]

Thanks for posting this. I hope OddSocks is doing ok

I like this one. I want to do stretch before bed as I always wake up so tensed up. Will try this week.

[ICJump]

Yes this one will be good for me too not sure where to put it in yet

[Destinysdaughter]

Thanks for taking this over. I've got a chronic back condition and really need to stretch!

[Destinysdaughter]

I sometimes put the TV on and lie on the floor in front if it to do my stretches. Makes it a bit less boring!

[Sirona]

Appreciate you standing in and setting up the thread DrDiva, thanks.

I really need this one as I'm crap at stretching. It's one of those things I know I need to do, especially with exercising but I never keep up. I do have tight hamstrings and hip flexors and I'm supposed to do certain stretches for them 3x day but give up after a few days as takes up so much time. Three times a week seems much more achievable.

After a bath when your muscles are warm and relaxed is meant to be a good time, will try to do that one night.

[Pointlessfan]

I like this one, I'm going to try and remember to do my physio exercises which involve some stretching too.
Thanks for carrying on the thread diva, hope oddsocks is ok.

[fireandblood]

Oh can I join! Bit late but I need something like this. I will start with the stretching then fit the other in. My joints seize up so much now I think this will help

[quirkychick]

Well, this is good incentive to keep going with the yoga.

Oh no, what is the matter with OddSocks? I must have missed that.

[DrDiva]

I really need this too, as I too have really tight hip flexors which doesn't help my back (slipped disc twice in my life). Yes, three times is possibly doable!

[margaritasbythesea]

Thanks DrDiva.

Can I ask the idiot question: does anyone know why we have to stretch so much?

Sorry!

Off to find out what is up with oddsocks. I didn't keep up with the last thread very well. Hope all is ok.

[Sirona]

I'm not a physio or anything but I would say it's important to have a degree of flexibility to help prevent injury either from an abrupt unexpected movement or repeated movements you do every day.

Certain tight muscles and tendons can cause imbalances and pain in other bits of body as your body naturally compensates for that. For instance tights hips can draw the pelvis forward causing back pain and weak inactive glute muscles amongst other issues. Can you tell I've had those issues

[gingercat02]

Thanks DrDiva hopefully OddSocks will be well enough to be back with us soon. Hope she is OK
I do Pilates so this is a great one for me

[ICJump]

I've been thinking about this one and think rather than a big block of stretching I'm going to aim for a ten minute stretch in the morning plus 20 minutes while I watch TV.
I'm hyper mobile which means I need to stretch but have to be quite active in my streaching.
Should we find our favourite streaches on YouTube and share here for inspiration ?

[DrDiva]

I would love some inspiration! I particularly need stretches for hips and shoulders (I am a musician and need to counteract some bad playing habits...)

[margaritasbythesea]

Thanks. I really have no idea what to do, although I have back problems which sound similar to yours Sirona. I have my physio as my 'more active' part on here.

[BewitchedBotheredandBewildered]

Just checking in, posted late on last thread.

Thanks Dr, I like the stretching more than the activity!

Will persevere with it this week.

Lots of love to OddSocks we're all thinking of you sweetheart, it's because of you that we're all here.

[ICJump]

I love child's pose m.youtube.com/watch?v=eqVMAPM00DM

[Allgunsblazing]

Thank you DrDiva
Stretches it is then.
I have no idea what I am doing though. I do pilates once a week, but I have no home routine. I've checked out some 10-15 min stretching exercises on youtube.ine had this annoying dog coming in and out. Then I thought, ok, maybe a 5 min twice a day. This bloke looks ok, seems efficient. He then bends down to demonstrate he can reach his toes and...he is wearing a bright blue alice band...I had to turn it off!

[ICJump]

An Alice band is not ok

[quirkychick]

Yes, thank you DrDiva. for OddSocks

[quirkychick]

Posted too soon...

I'm feeling smug today as I have managed over 8hrs sleep for the first time in ages, I have also completed a "pro" pack on Headspace this morning. I have a fairly clear day (no appointments) hurray! So I have now made a massive list of things to get done... including yoga (for stretching, time to myself, positivity/good mental health) and less exciting; phonecalls, washing and decluttering the sitting room.

I am also going to restart my 5:2 fasting, which I haven't done for at least 6 months. I am going to go a bit gently and go from 7pm last night (so I'm half way through, already) to 7pm tonight. I definitely had a feast day, yesterday , including birthday cake and some chocolate tart...

[margaritasbythesea]

should have gone for a sweat and.

I have done my first headspace now and mindfully notice my feet feeling very tight so am up for some stretching once I know what to do. I'm going to copy IC and do bits in front of the Tv. Now off to search on youtube for tight feet. Wonder what l will find!

[Sirona]

Me too IC, really relaxes my back.

I've done before so will attempt it again tonight. Iirc I didn't do the extension on the downward dog, just kept the basic pose.

[DrDiva]

Those look great! Will try them once lunch has settled.

[quirkychick]

I have horribly tight hamstrings and hip flexors too. I have just done a yoga flow for beginners dvd with a section on hip flexibility - not much here!

Sirona I will have have a look at that another time, I have done a lot of downward facing dog today. Can't get my heels down... yet. I can touch my toes now after yoga camp (on youtube).

Isn't flexibility a sign of biological age? Talking of age, I have just ordered some maca powder from amazon as it is supposed to help with hot flushes and menopausal symptoms.