Mindful Stretching: Guide to Flexibility, Pain Reduction, and Mind Relaxation, Study notes of Yoga

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MINDFUL STRETCHING^ GUIDE

INTRODUCTION TO MINDFUL STRETCHING

Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. Consistently moving joints through their full range of motion three to five days per week, can also decrease the risk of injury when performing activities of daily living and ease pain from chronic conditions such as: back pain and osteoarthritis.

Stretching may affect your mind as well as body. When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer.

TYPES OF STRETCHES

There are two types of stretches – static and ballistic stretches.

Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. This stretch is most effective AFTER warming up (or dynamic stretching)  Active static stretch: the muscle being stretched does the work. Example: cobra and downward dog.  Passive static stretch: depends on gravity or a prop such as a partner, strap or elastic band. Example: stretching your hamstrings by bending over and touching your toes.

Ballistic stretches – stretching that involves bouncing quickly to go deeper into a stretch or increase a muscles length and range of motion.

TIPS FOR SUCCESSFUL STRETCHING

A successful stretch program should:  Involve all the major groups from head to toe: neck, shoulders, chest, trunk, lower back, hips, legs and ankles.  Be designed with a goal to stretch 2 – 3 days per week  Have enough time allotted to:  Hold each stretch for a minimum of 15 – 30 seconds.  Hold each stretch for 60 seconds (Ex: 3 x 15 secs or 2 x 30 secs), for optimal results.  Complete 2 – 4 repetitions per stretch

STEP ONE: RELEASE THE TENSION

According to the Arthritis foundation, having a chronic disease like osteoarthritis can be stressful. Stress, in turn, can make dealing with a disease like osteoarthritis more difficult – and painful.

That’s because when you feel stressed, your body becomes tense. This muscle tension can increase pain, making you feel helpless and frustrated because the added pain may limit your abilities. This, in turn, can depress you. Stress, depression and limited and lost abilities can all contribute to pain, which then perpetuates the cycle. If you understand how your body reacts physically and emotionally to stress and learn how to manage stress, you can break the destructive cycle.

Learning to connect with your body through mindful breathing and relaxation exercises prior to stretching will help to diminish this perpetual cycle by decreasing tension and anxiety.

TO BEGIN

Schedule a time during the day when external distractions can be eliminated for a minimum of 10 - 15 minutes.

Next, find a quiet and comfortable place to begin the breathing exercises. Either while sitting on a chair, or on cushions or lying down on a yoga mat or soft surface.

MINDFUL RELAXATION EXERCISES

SIMPLE YOGA BREATHING

Yoga breathing is relaxing and meditative. Try practicing this beginner technique so you can apply it while holding stretches.

1. Sit or lie down comfortably, resting your hands below your navel.
2. Tune in to the way you breathe. Inhale and exhale naturally through your nose for a few minutes, noticing the slight rise and fall of your hand. Consider the way the air feels as it enters and exits your nostrils.
3. Start to count silently forward (one, two, three...), then backward (...three, two, one), as you breathe in and out.
4. Gradually make each exhalation twice as long as each inhalation. Focus on breathing slowly and smoothly, humming each time you exhale. The slight vibration is very soothing. 

4-4-8 BREATHING TECHNIQUE

The 4-4-8 is a basic breathing technique designed to help you relax and focus. This technique is great if you feel stressed or tense. Using this technique can help you get rid of the tension so you can focus on what you need and want to do. No matter what your goal is, deep breathing can help you focus, clarify your thinking, and feel less stressed as you move forward.

This breathing technique has four easy steps:

1. Breathe in through your nose for a count of 4, taking the breath into your stomach.
2. Hold your breath for a count of 4.
3. Release your breath through your mouth with a whooshing sound for a count of 8. Think of emptying a glass of water.

STEP 2: WARM-UP PRIOR TO STRETCHING

Prior to beginning a stretch program, you should warm up for 5 – 10 minutes. Warming up prepares you for a stretch program by gradually increasing your heart rate, blood flow and raising the temperature of your muscles, ligaments and tendons. This will help to prevent injury from stretching cold muscles.

DYNAMIC WARM-UP EXERCISES (see handout)

If you are limited on time, performing dynamic exercises will help to warm-up your muscles, increase your range of motion and joint mobility. Dynamic exercises allow your body to move in multiple directions such as forwards and backwards, side to side and rotationally.  Should be performed 10 – 20 times per side.  Start with the small movements and gradually work to larger movement.

CARDIO EXERCISES

Cardiovascular exercises incorporate any continuous activity that helps to raise your heart rate such as: walking, swimming, biking, rowing, cycling, jump roping.

STEP 3: STRETCH

STRETCHES FOR FLEXIBILITY AND TO RELIEVE BACK DISCOMOFORT

STRETCHES FOR OESTEOARTHRITIS and KNEE DISCOMFORT

Knees to Chest (^) ∗ Floor Pretzel (^) ∗ Double Knee Torso Rotation (^) ∗ Butterfly ∗ Cobra ∗ Kneeling Hip Flexor stretch (^) ∗ ∗ Hamstring Stretch with Strap (^) ∗ ∗ Full Body Stretch with Strap (^) ∗ Side Stretch with Strap ∗ Floor Hip Flexor Stretch ∗ Single Knee Rotation (^) ∗ Side-lying Quadriceps Stretch (^) ∗ Inner Thigh Stretch with Strap (^) ∗ Outer Thigh Stretch with Strap ∗

WARM-UP WITH DYNAMIC STRETCHES

SEATED STRETCHES

REFERENCES

Elson, D., & Gardiner, J. (2014). Stretching: 35 stretches to improve

flexibility and reduce pain. The Harvard Health Publication. Retrieved

May 20, 2015, from www.health.harvard.edu

http://coe.ucsf.edu/ivf/Instructions_for_Mindful_Relaxation_Exercises.

pdf. UCSF Center for Reproductive Health Support Services

Instructions for Mindful Relaxation Exercises