Stretch it Out

by Leslie Aronson — May 1, 2008

Stretching is a key part to any workout or exercise. Engaging in any kind of activity where there is strain on your muscles means there should be stretching before and after. But it's also good to stretch any old time, regardless of whether you've just exercised. Stretching is a good way to check in with your body because it's so easy to be disembodied in our culture; stretching is a good way to reconnect and be a bit more mindful of how your body is doing. It can be a great stress reliever as well. According to Body + Soul magazine, a simple forward bend can calm your mind, relieve stress, stretch your spine, shoulders, hamstrings, and back, as well as stimulate your kidneys and adrenal glands while improving digestion and reducing fatigue. To do it (as recommended by Jill Russell of Body + Soul):

1. Sit with your legs extended straight in front of you, feet parallel with toes pointing up. Press the back of your legs to the floor.
2. Inhale deeply and lift through the upper body. With your spine straight and shoulders back, pull the navel in slightly toward the spine, creating space in the abdomen. Exhale, release, and lean forward, bending from the hip, not the waist.
3. Fold forward only as far as you can (keep your knees bent if that's more comfortable). With each inhalation, lift and lengthen the front torso slightly; if you feel able to go further, release a little more fully into the bend on an exhale. Try not to crunch; maintain length through the spine.
4. Hold for a few breaths, allowing your body to open up. Direct your breath toward the kidneys, breathing deep into the lower back. Then inhale and sit up slowly, lifting your torso away from the thighs until your back is straight. Repeat 2 to 3 times.