Streeeeeeeeeeeetch!
by Pam Brooks

What’s the first thing a cat or dog does just after waking up? They stretch. Not because they know it’s good for them or because they think they should stretch to stay healthy. Animals aren’t wired with a "should" button or a "guilty-for-avoiding-healthy-behavior" switch. They most likely stretch because it feels good. Kind of gets them up and running in a good way.

Another thing about animals behaving in their natural patterns is the fact that they aren’t bound by a stretch regimen. They stretch as they feel the need to. Yet even without shoulds, guilt, or routine, they stick to regular stretching.

When it comes to humans, I think there are two types of people. Those who stretch and those who are "all stoved up!" If the empty mats at my gym are any indication, a good deal of the humans who work out are of the "stoved" persuasion.

I believe if humans approached stretching the same way as animals do, we would all be a whole lot more limber, with fewer back problems. We would age more gracefully. We would stand straighter. We would avoid sport related injuries. So we know all that, but how do we fit just one more thing into a busy schedule?

There are lots of ways to fit stretching into your day and you don’t have to sit on a white rug, facing the East, muttering your mantra to do it.

Try stretching in the morning, between sips of coffee and the morning news. Begin slowly, reach in a very moderate stretch, and relax into it. Take some deep breaths. Take a small break. Repeat the stretch. Each time you repeat, ask just a little more out of yourself in terms of how much you reach into the stretch. Try not to struggle with any aspect of the movement. This should feel good, never uncomfortable.

Take a short stretch break when traveling. Stand with feel together and reach slowly towards your feet. Or stretch for a few minutes while you’re at your hotel. Commercial breaks provide a good stretch opportunity while watching T.V.

The point is, begin stretching in a very small way and you’ll find out that you not only feel better, but you’ll also get the side benefits of calmness and relaxation that slow stretching gives you. Next thing you know, you’ll be choosing your mantra!

#1 Forward Roll Up: • Beginner, Legs Bent. Advanced, Legs Straight • Hollow or flatten abdominals • Take a deep breath • Tuck chin to chest • Peel off floor slowly, bone by bone • Exhale • Reach forward with hands • Inhale • Roll back down, very slowly • Repeat	#2 Single Leg Stretch • Hollow or flatten abdominals • Spine is on the floor • Tuck chin to chest • Slowly reach one knee towards chest • Keep the other leg straight, reaching long (Keep the straight leg only as low as you can still keep your spine on the floor) • Same hand is on ankle, opposite hand on knee • Change legs slowly, breathe deeply

#3 Double Leg Stretch • Repeat #2 stretch but bring both knees to chest at the same time • Keep movements very slow	#4 Arc Stretch • Lie flat on your stomach, hands in front and slightly to the sides • Press pelvic bone into the floor • Navel lifts off floor • Press shoulders down while looking upward • Inhale • Exhale while returning to the base position (Don’t lift torso any higher than comfortable for low back) Pain is not acceptable in this kind of stretching. If it hurts, don’t continue the stretch!

– Pam Brooks