Winter 🩵 Active: Stretch for Self-care 🫶🏿.

When you think about stretches. It’s often spoken about in terms of the role it plays in regard to exercise sessions. When we should be stretching daily as a form of self-care. Activating the muscles & moving the joints to prevent stiffness. Also, the tightness of the muscles due to inactivity.

We all subconsciously stretch first thing in the morning & throughout the day. From the time we have our first yawn. We often do that big yawn arms out (a bit like a lion roaring) as we wake up. So technically, we’re already stretching that upperbody. But we do it naturally as it’s just something subconsciously we do in the mornings.

Everything we do requires us to stretch our muscles in some form or another. Just the very notion of movement is going to stretch your muscle more than when you aren’t physically moving.

So, just like we are told to stretch before & after an exercise session due to helping the body prevent injury & as in a warm-up prepare the body for an exercise session. Then, a cool down, including stretches to prevent cramps & so forth.

This principle should be inducted into our everyday lives as a form of self-care. Giving your body the chance to activate & or energise those muscles. Lubricate the joints. Encouraging movement whether you’re going outside or not. As it’s not just a physical thing. Mentally, the brain is activated also. Stretching can calm the mind morning or night. It doesn’t have to be a full-on yoga session to experience it. There are many benefits to stretching, which can interconnect mind & body.

As someone with Raynaud’s (circulation issues). I can get painful cramps in my legs & hands. Especially in winter months, it’s quite bad. So, a quick stretch before bed helps reduce cramping in my legs. The same in the mornings. Also, with Lupus SLE, joints can be temperamental, with pain & stiffness varying from one day to another. So, basic stretches (variations) are essential to enabling me to do daily stretches. With being anaemic (Lupus + Stage 4 CKD), fatigue can be an issue , so it not only benefits to do some basic stretches that do not take long because physically & or mentally to fatigued for a full on stretch seession. Also, it does not make it feel like a chore that helps maintain a level of consistency. But even with those who do not have any illnesses. Stretches can reduce stiffness as the body is designed to move around. Even if you are unable to do yoga poses & or fitness positions.

Simple stretches such as flexing the feet, stretching the arms up & the seated forward bend, for example, can be done on your bed. For those that have to spend time on their buttocks, a lot either because of work or on bed rest/incapacitated. Stretches can aid circulation. Incorporating this form of exercise in whatever way can motivate you & or keep you motivated. It could be that you need to write down a few basic stretches on a posted note stuck on a surface where you’ll see it as a reminder. A plan with goals attached & the positive benefits gained. It all depends on what will encourage you to contribute to your self-care needs. You might find it more interesting picking your favourite tune to wake up & have a dance. Anything that gets you moving & energised is allowing your body to move, thus stretching, activating your mind, + body. It could be on days that you find harder to cope with, such as Mondays, because the weekend is over & and you’re thinking about the week ahead. Starting the day off with some stretches & breathing can help bring you back to the present moment & boost your energy levels. Set your intentions & help to decrease those anxiety levels that may be present.

Yoga Pose Butterfly (variation) can be done lying down. A great hip opener. Also, the seated forward bend variation can be done lying on your back with legs raised. If you don’t do long meditations, you can still do the seated position, taking in deep breaths stretching the stomach muscles & spine. Activating your digestive system. You can use that moment to connect mind & Body, relax & or set your intentions. Self-care is just that.

It provides yourself with care that is beneficial for your own physical, mental health & wellbeing. This will reflect in all aspects of your life feeling more prepared for the day ahead & being more energised/motivated. Can help you deal with situations in a more balanced way if you have stretched to awaken/relax the body & mind. Help eleviate pain, for example, in your back, aid flexibility & lenghten muscles. Can contribute to improving posture, stability & mobility.

But like all forms of exercise & stretching is just that. It is always best to look at how long (time) & what stretches are right for you. Because there are different forms of stretches from regression to progression. Also, rehabilitation stretches to physiotherapy stretches. To your everyday stretches, as explained earlier (the yawning lion roar stretch). Alternatively, walking stretches those leg muscles & if outside engaging/relaxing the mind, opening up those airways (lungs). So why not get the most out of stretches you naturally do daily to benefit/contribute to your own self-care.