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

Probably quirky, I used to be really flexible as a teenager and did gymnastics. I now watch 3yo dd do the splits with a smile on her face and it makes me wince even thinking of trying of do it

Seems like most of us have problems with our hamstrings and hips, I wonder if it's more common as a woman thing? Wearing big heels I think is probably one of the reasons I have problems now as I wore them all day for years working on my feet. Now they're a wedding and funerals only type thing. Hope the macca powder gives you some relief.

Sirona, I think it is also a sign of a sedentary lifestyle, we just don't use that range of movement.

I've just done my stretches whilst watching The Chase! If you've got time to watch TV then you can stretch in front of it.

Here are some good stretches for hips.

www.fitbodyhq.com/fitness/12-great-stretches-for-tight-hip-flexors/

Yes I think so quirky.

I'll check that out tomorrow thanks Destiny.

Really needed this tonight, my back was aching. I think I must have slept in a funny position as I woke up with it and have been on the go all day since. It helped massively.

Did my fitness blender one and topped it off with some leg stretches - calf, quads, soleus, shin, hip and hamstrings done. My shin has been giving me bother lately so this weeks task is the impetus I need to do my leg stretches.

Ds joined me doing them which was very cute.

That looks great Sirona, thanks. Looks about my speed.

Ooo. I'm a bit of a convert to stretching! I did some last night and really enjoyed it. Thankyou thread!

Well, a rubbish night last night . Dd2 has been awake since 2:45am . I did go back to sleep at one point. Still, it is the first bad night in nearly a week, I know it's caused by constipation which makes her uncomfortable, probably a left over from last week's brief sickness. It does mean I'll have to keep her off school and that I won't be able to go in today. Or get much done!

I'm glad I achieved lots yesterday, managed fasting, 1 hr yoga and good sleep. I might try some kids yoga with her later to get my stretches in, she likes it and it helps her digestion.

Thank you for the links, I shall have a look a bit later on :)
I too am at home with a poorly DD. High temperature, tonsils the size of China etc.

I'm not sleeping well because of my cough but it is encouraging me to drink loads of water! Have remembered to stretch a little bit but I could do more.

quirky and allguns for dealing with poorly/non-sleeping children.
Hope you feel better soon, pointless
Did some stretches last night for my back. Really helped my agonising shoulders and wrist, which have brought on the carpal tunnel in spades. But not nearly so numb and painful this morning. Thank you for the links to specific stretches!

Thanks, DrDiva. Dd2 went back to sleep at 7:30am! Now she's quite lively: lots of caffeine is the order of the day. Followed by an early night.

I'm trying to make a list of what I've achieved each day, as opposed to a to do list. I'll see if it makes me feel better and even out days where I do loads with ones where not much is done. I'm including stuff for me, like Headspace etc.

Allguns hope your dd feels better soon.

Thank you quirky, still a temp of 39 here. Sponged her down a bit. Thank God for audiobooks, we've been listening to a book this whole afternoon, it took her mind off it. Hope yours sleeps :)
I didn't get to do any stretching but for the first time in ages I had the mind space to really think about stuff. Which felt good. :)

Hope you get a good night's sleep quirky and allguns and dds are better soon.

I'm enjoying headspace, although I know it is not this week's topic. The free part runs out quickly. Does anyone subscribe? How do you find it? or much better yet can recommend a free alternative? Thanks.

margaritas I do Headspace, I do subscribe, I think it's a few £s a month, but you pay in one go iyswim. I think they just send you an email if you want to subscribe. I started it last year and then dwindled off . I restarted this year, the packs are quite specific, I have finished one on anxiety, a "pro" pack which encourages meditating in silence and have just restarted a sleep pack.

Another good night's sleep of just over 8 hrs, so hopefully, I will make up for the rubbish previous night. I just find it so hard to go to bed early...

Off to get dcs up for school...

Thanks quirky. I might wait for that email and see the price. On the website it's £7.95 per month . I would prefer less, let us say!

Hope your dd is a bit better this morning allguns.

I really need to start getting to sleep earlier. Downloaded a new book and really got into it, was 1am before I was turning off the light.

Did a good bit of stretching again last night, mixture of ones I do anyway and one the PT uses. Was two days in a row but since I did my long run yesterday, felt like I needed it. Feeling the benefits of it this morning. I think I might be a stretching convert already.

I think I've seen someone mention it here that they follow Adrienne on youtube. Which one would you go for, 30 days of yoga or yoga camp?

I pay for headspace. I really like it. I use the SOS (3 minute meditation) a lot. I'm focusing in doing the 10 day packs as I'm feeling I need to finish things and 30 days seams so long.

Sirona I did the Adriene Yoga Camp this January. I have done both, the 30 Days is mostly shorter sessions iirc, whereas the Yoga Camp is mostly 40mins and is more including pranayama/breathing and mantras e.g. I accept, I support etc. so more mind and body. I enjoyed both tbh.

I haven't tried the 3 min meditation on Headspace but I will have a listen to that. The singles sleep one is great for getting you off to sleep, really relaxing.

I have done some weights and stretches today, not had a lot of time as dd2 had a hospital appt this morning and we have friends around this evening. Tomorrow is looking more likely for more yoga.

DD is a bit better, thank you, after a horrendous night I ended up with her at the GP and she is now on antibiotics. Poor kid has really suffered with it.
About to get the cinnamon rolls out of the oven and then I am going to to some stretching, jump on the bath with a book and then do my meditation (mindfulness).
I have changed the bed, aired the room, I'll light a nice candle. I need the rest. :)

I really like the stretching, I think it's more beneficial for me than exercise.

Hope all poorly babies are better soon.

Excuse the lengthy list, just making myself keep stock:
Water still much better though not perfect.
Sleep better unless DS decides that 4am is a brilliant time to start the day
Multivitamin oops
Positivity also better. DS was quite challenging today and I didn't lose my rag. Although I did laugh at the following exchange: DS: stop touching me! Me: erm, I didn't... DS: yes you did! Last week!
Veg really good
Me time I am taking tomorrow off JUST FOR ME. I am not even going to tidy up after the morning tornado until just before everyone gets home
LC (rather than food journal) mostly much better
Moving more yes although not enough yet
Stretching oooo I love this. Really making a difference (sorry osteopath, I didn't believe you before)

Hope everyone and LOs are on the mend.

sirona I can't do the bridge. At all! I used to be able to do it from standing!!!

Sorry so many of you are dealing with poorly. DCs. I did my stretches today whilst listening to music, seemed to make me feel more energised. I get annoyed at myself as I know that just half an hour a day will make a difference to my chronic back pain and I still don't do it! So, am loving this thread as it helps me to check in and also see how everyone else is doing.

I also bought a cheap yoga block in Tiger as it's good when doing the Bridge to keep your hips aligned and also to sit on if you're too stiff to do some of the sitting stretches. No excuse now!

I've not been sleeping well and think this is because of too much coffee I'm going to try limiting my coffee to two a day and see if this helps.