Flexibility Part 1

As Published in PhillyFit Magazine By Nita Keesler
{Resources include "Conquering Carpal Tunnel Syndrome"by Sharon J.
Butler, and "Stretching" by Bob Anderson.)
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Why take the time to improve your flexibility?

There are numerous benefits to incorporate stretching into our workouts and daily routine. Among these are decreasing our risk of injury, reducing muscle tension, and improving circulation (which in turn will also improve mental alertness and clarity).
A good stretching routine will also allow you to tune into your mind and body, achieving a greater sense of balance and grace, and can effectively relieve fatigue, anxiety and stress--particularly when combined with deep breathing exercises.

With improved flexibility your body is actually stronger, and you are likely to feel younger since you won't be as stiff in your movements.
Daily stretching, even for just 10 minutes throughout the day will elongate the muscles that have shortened over time (largely due to poor posture, repetitive movements, or injury).

It is such a natural part of life. Take a look at any mammal in the animal kingdom--each one stretches first thing in the morning and throughout the entire day. So often, we just jump out of bed and start our day, without giving it a second thought.

There are many options available to learn various techniques through videos, books, classes, as well as what intuitively feels good for you, without causing pain or discomfort.
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10 Tips for Optimum Flexibility

1. Whatever position you find yourself in most often, stretch in the opposite position.
Due to daily posture and work habits, some muscles tend to get "shortened", making their opposing muscles "over-lengthen" (i.e.Quads/Hamstrings). To create balance in the body, the shortened muscles may need to be stretched 2-3 times longer than their opposing muscles.
For accuracy, its best to get a professional assessment. However a simple way to determine this for yourself is to be aware of your daily habits, posture, and movements, and stretch in the opposite position.(ex. Someone who sits at a computer all day would want to stretch out the front of their body a little longer than their back muscles). Sometimes the "lengthened" muscles may feel more sore or tight because they are being pulled taut, like a rubber band)

2. Don't stretch a "cold" muscle.

Always begin with a warm up of at least a 10 minute walk and slow range of motion (ROM) circles with your limbs and torso. Ideally stretch at the end of your work out, after the cool down to prevent muscle tearing. Also a great way to wind down from your workout.3. Quality of Form Throughout exercise.

Don't compromise the integrity of the movement in order to appear more flexible. Take it slow. Keep back straight, Abs contracted, and a slight bend in the knee for most exercises.
****[photos to follow]

4. Don't bounce or push too far.

These habits are outdated and a set-up for injury. Keep movements slow and controlled. Hold 10-30 seconds/ 3-5 reps. for traditional stretching. Be sure to complete your range of motion. Stretching too far to the point of pain=injury. Too slight=not an optimum benefit for the time you are dedicating.

5. Breathe Deeply.

This helps to focus on the quality of the movement and to be in the moment, with the added bonus of calming your nerves and energizing your body. Be sure to take long, slow breaths into the abdomen, as though you are filling up a balloon.

6. Drink Plenty of Water!

This ensures that your muscles are properly hydrated and will help to flush out accumulated metabolic wastes (such as lactic acid).

7. Time-savers!

There are several equally important components of a healthy, balanced exercise program--Strength, Cardiovascular, and Flexibility. Often, flexibility is neglected in lieu of the fat-burning and heart-healthy benefits of cardio, and the toning/sculpting of strength training, but it is absolutely essential--especially to reduce the risk of injury and to enjoy a better quality of life. (If we are injured, then the rest of our fitness routine comes to a stand still, not to mention the disruption in our daily life).

That being said, there are many forms of exercise that combine several components into one workout. Pilates, Yoga, and the Martial Arts are a few excellent choices to achieve this.
Another option is to take "stretch-breaks" throughout the day--even 1-2 minutes at a time, either in addition to your regular workout, or simply to fit it in to your schedule. When you hit "snooze", try spending those 10 minutes gently stretching in bed.

8. Don't compare.

Strive for your personal level of excellence, not "perfection", and not in competition with others.

9. Get a partner!

For fun, motivation, and accountability.
The added benefit is that the muscles tend to be more relaxed when someone else stretches them for you, and it builds a level of trust between you and your partner.
Only stretch your partner to their comfort level!
Also, stretch together as a family...make it a game rather than a chore.
****(see photos)

10. Positive Attitude.

SO many people say they are inflexible because of their age...even if they are only 30 years old! If it was solely a matter of "age", then how is it that the 90-year-old yogi masters can still put their feet behind their head?

We create our own realities with the thoughts we think all day long.
Just believe that you can be more flexible, and it can be done. Use it or lose it. We may or may not get to the level of the yogi master or professional gymnast...but we CAN strive for our own personal excellence and enjoy an exceptional quality of life!
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Flexibility part 2

Last issue I discussed the importance and benefits of flexibility to reduce the chance of injury and lead a better quality of life, as well as some tips to achieve optimum flexibility. In this issue I will focus on some techniques to prevent and/or aid in healing injuries, particularly from overuse/repetitive strain injury.

A combination of factors need to be considered that could weaken or injure the tissues in the body; daily postures/habits, repetitive movements, body parts in which you "hold stress", as well as muscles groups that tend to be contracted unevenly due to your workout or sport.
(For instance, put yourself in the position of a golfer, racquet sport, pitching a baseball, or in weight lifting when the focus is on one muscle group, neglecting its opposing muscles [i.e. biceps/triceps]).
So first and foremost notice your habits and remember tip #1:"whatever position you find yourself in most often, stretch in the opposite position". You can also try using your non-dominant side for "practice swings", throws, etc., or just put yourself in that movement without using the club, bat, ball or racquet, to help create more symmetry in the muscles. Be sure to have a balanced weightlifting routine. At work, take a 1-2 minute stretching break every 30 minutes.

The exercises that I am including are appropriate for all flexibility levels and can be modified both for those in the healing stages of an injury and those who want more of a challenge. I have also included a few partner stretches.

Prior to more intense stretches, be sure to warm-up and do some Range of Motion with your limbs and torso. (Large, slow arm circles--a 10-15 second count in each direction--will increase flexibility in the entire upper back, shoulder and chest areas.)
If you need support, use a towel or strap for some exercises. Hold most stretches 10-30 seconds.
Repeat stretches on each side.
Remember, stretching should feel good, not painful. Stay within your comfort level.
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1. Scissor Stretch. (Great full body stretch).
Lie on right side, right leg straight, right arm
straight/palm facing down.
Keeping hips level, create a diagonal line by reaching
left hand forward slightly, left leg behind you, so you feel like a pair
of scissors. For less intensity, rest in this position, or place a
pillow under top foot.
For more intensity, elongate top arm and leg in opposite directions.
Repeat on other side.

2. Hip Stretches
--"Figure 4" -Lie on back, knees bent. Place right
ankle on left knee,
pull left thigh toward chest. Or hold left shin. You
can also straighten left leg and hold onto calf.
Modified-sit in a chair, place right ankle over left
knee

--Sit on floor, legs straight in front of you. Bend
right knee and "cradle" your lower leg like a baby (holding knee and
ankle), rock leg back and forth and bring it closer to your torso.

3. Groin Stretch
Lie face up, legs straight. Bend right knee and drop
it to the floor, placing right foot next to left knee (creating a
"figure 4"). Partner compresses down gently against knee, holding for 10
seconds. Slowly travel up to mid thigh.

{The next three are "PNF" stretches. These help to
"trick" the muscle into stretching a little further. Think "contract and
release". Best with a partner, however some can be modified by using
a towel or belt.
Hold contractions and stretches each for 2-5 seconds.}

4. Back Muscles
Lie face up, knees bent. Keep hips on floor arch your back. Hold 5
seconds, release and hug your knees.

5. Hamstrings
Lie face up, knees bent. Straighten right leg and have a partner offer
resistance by holding your ankle/calf area. Keeping leg straight,
partner gently presses leg closer to torso until resistance is felt.
Press your leg into your partners resistance, (contract/release).
Partner presses your leg a little further. Repeat 2-3 times. Switch legs.

6. Quadriceps
Lie Face down, bend right knee, partner gently presses your right foot
towards your glutes until resistance is felt. Press ankle into
resistance (contract/release). Partner presses a little further. Repeat 2-3 times. Switch legs.

7. Modified Lunge (Hip Flexors/Quads)
Step into forward lunge with right foot, left knee touching floor. Lean slightly towards right foot keeping knee directly over ankle. To increase intensity lean further and lift left foot and hold with left hand, pressing toward glutes. (use a chair or wall for support if needed).

8. Abdomen
"Cobra" stretch. Classic yoga stretch. Lie face down, palms face down
under shoulders, fingers pointed forward. Gently push up keeping elbows
bent. To increase intensity, straighten arms and look up at the ceiling.
You can also grab a partner, having them press their knees into your
SITS bones (yes, the bones in your buttocks that you sit on!), clasp
each others wrists and focusing on your breath, your partner gently
pulls you up on your exhale. Repeat 3 times. (Also great for chest/rounded shoulder posture).

9. Shoulder Crunch
Throughout the day, take a deep breath into your abdomen while "shrugging" your shoulders very tight. Hold breath and contraction for 5 seconds, and release. repeat 2-3 times.

10. Side Neck Stretch
After Shoulder Crunch, clasp hands behind back, sliding both hands toward left hip while leaning head toward left shoulder. Hold. Repeat toward right side.

11. Anterior Neck
Place flat hand firmly over center of collar bones. Slowly tilt head back. Hold. Bring back to center.

12. Posterior Neck
Standing or lying face up, interlace fingers behind head, using your arm
strength, slowly pull head forward until you feel a slight stretch.

13. Forearm Flexors
Hold your hands in a "prayer" position, forearms parallel to the floor, shoulders level. On a SLOW count of 10, slide hands/arms to the right. Hold 10 seconds, back to center, repeat on other side.

14. Achilles Stretch
Seated on a bench, place right ankle on left knee. Gently "pinch" right Achilles while slowly flexing/pointing your toes. Travel up the full length of the tendon.

Flexibility Part 3 Creating Our Reality…In Health and Fitness

“I think, therefore, I am”

“As a man thinketh, so shall he be”

“You are what you eat” [or believe to be true]

“Self-fulfilling Prophecies”

“Careful! Your face will ‘freeze’ that way!” [Or your body will!]

Essentially, what all of these familiar quotes are saying is that we create our own realities. We act in accordance to our core belief systems, and then attract to us that which we constantly think about.

We can believe that we will always be sick, stay in pain, aren’t intelligent enough, will get decrepit as we age, will remain over/under weight, not make enough money, never find love-or that it will surely end in heartache if we do…If this is what we tell ourselves or believe to be our destiny, it becomes our reality, and our body pays the price.

However, we can choose to believe we are or can be healthy, fit, always in abundance (of money, love, work that we enjoy, etc), have brilliant/creative ideas, will grow old with grace-dignity-and strength…Then we will make more concentrated efforts to take better care of ourselves and have the confidence to reach our goals.

What we focus on, we attract. This is a universal principle. Conceive-Believe-Achieve.

It is important to take responsibility for our own choices, health, and lives rather than giving away our power by placing blame—on other people, ‘life’, genetics, or even ‘bad luck’.

For our purposes here, I will primarily focus on the health and fitness aspect of this attraction process.

If we are trying to “lose weight/fat”, we are usually focusing on the fat itself. Since this is where our attention is, we attract the very thing we are trying to lose, especially when we begin to fear it, or feel hopeless. If we shift our intention and attention instead to being fit and healthy (or even the possibility of it!) we will act in accordance to this.

Have you ever noticed when you first fall in love, or get absorbed in a special project, or join an athletic team for the sheer joy of playing/sense of community that the extra weight seems to go away almost effortlessly? Quite possibly, due to a shift in focus? Less stress? Less mindless eating in an effort to overcome boredom or distracting ourselves from issues we don’t want to face?

A common theme I hear is that the reason someone isn’t flexible or strong, has excessive weight, have certain illnesses, etc., is due to “age”. I believe its more of the sense of “use it or lose it”, and that defeatist attitude. If we believe we have some degree of control over our aging process, have physical activity that we enjoy, and eat well without totally denying ourselves—then there is no reason why we shouldn’t have vibrant health as we grow older; or at the very least stay strong and agile.

[I grew up with parents who were both physically very strong, especially for their size; which was something that even at a young age I always wanted to emulate. I assumed it would be true because it didn’t make sense for me to think otherwise. This has helped me tremendously in many aspects of my life. And if nothing else it can be very amusing to watch peoples’ reactions when they underestimate my strength!

At age 70, my Mom had tried lifting something she hadn’t lifted in quite a while, and was sore the next day. Her response? “I have to remember that I’m not 60 anymore!” I love it! What she lifted was something many women of 30 would have difficulty with…

However it has also made me sad and even frustrated when I have seen older women who can’t lift anything heavier than a quart of milk, or who are so inflexible they need someone to tie their shoes…]

While there may be exceptions, we can have optimal health and wellness if we just alter our mindsets, along with a bit of discipline, a true desire to be fit and healthy, support from those around us, finding others who have similar goals, and educating ourselves.

[As for ‘genetics’, there is also the issue of nature vs. nurture…Is the weight issue or illness actually in one’s genes? Or does the individual have the same poor eating habits and sedentary lifestyle as their family members…? Something to think about.]

Sometimes we seem to stay in that one spot where instead of doing something to better our situation, we just complain…

Why would we WANT to remain stuck? What could possibly be the payoff for staying in a place that makes us so unhappy? Or to fall into the trap of blame, or “I can only be happy if…”

A few possibilities could be that by focusing on a weight “problem”, it distracts us from other difficulties in our lives; by placing blame and making excuses we won’t need to take responsibility or look within at the real issues making us miserable. It could simply be a habit or a belief system inherited within your family or friends circle. And for some I am quite sure it’s the pure joy of complaining!

These attitudes will certainly have a cumulative negative impact on our bodies, mind and spirit.

The good news is it can also be prevented and even reversed by first becoming aware of our attitudes, thoughts, choices, actions and even posture [particularly important for the aging process and self-esteem…]

Then we can create a more positive attitude, a sense of meaning in our lives, take responsibility for our choices, focus on our strengths and joys, and turn any challenges and difficulties into opportunities.

For each ‘excuse’ you make to yourself, you can come up with 2-3 good reasons to get rid of it…

Take a look at your own life; What are YOUR core beliefs--in general, and more specifically about health and fitness? How do you act on them?

Do you believe it’s an “age” issue? That you will never get rid of the ‘love handles’ anyway? That exercise is a foul word, or is boring, tedious and something you only do as a means to an end of getting in shape? Do you believe ‘diet’ equals deprivation? Or in order to enjoy company that the focal point needs to be around food? That in order to be considered attractive, or even acceptable you have to compete with the physique of professional athletes or overly thin models (rather than striving for your own level of fitness and excellence)? Ladies—do you believe that once you bear children you can never be in shape again? That ‘thin’ equals ‘healthy’? That you are ‘weak’? If you lift weights you will get a man’s physique? Or perhaps that your friends will be jealous and not like you if you begin to succeed at your efforts? (Who may also subconsciously try to sabotage your efforts?)

This is just a starting point I'm sure you can easily come up with a dozen more.

It is quite possible to turn all of this around. It may take some excavating to get to the root of where these beliefs began, or you may never know and that is fine. Just being aware of it is the key to begin making the changes; even small changes can be very profound.

Something as simple as rephrasing “diet and exercise”, which sounds undesirable to many folks, to “nutrition and physical activity or movement”. Then, find an activity that you truly enjoy, (there has to be one or two!) If you are having challenges fitting everything in your life, find some activities you can do with family or friends. Play with having gratitude for being able to move… Make a list of some nutritious foods you love, and maybe how you can make less nutritious foods healthier. Be sure to allow for special treats.

Decide if those last 10 lbs. are really bothering you or are you able to accept yourself as you would your best friend… Brainstorm your own creative ideas.

And finally, enjoy the challenge and freedom of being able to create your own reality…your own destiny.

Life is a gift; when we honor it in that way miracles are sure to happen.
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