Healthy Storylines Challenge Thirteen (Stretching)

Ready for challenge thirteen?

What is something that requires little to no effort and can be done practically everywhere?  Give up?  It’s stretching!

Stretching can help with a number of things such as flexibility and range of motion, relieving stiff muscles, circulation and stress relief.  This weeks challenge is to incorporate a stretching routine into your day whether it’s in the morning, evening or a few times throughout the day.  The goal is to stretch for at least 10-15 min each and every day.  If you are already have a solid stretching routine that is great!  If you need a few tips to get started see below.

You will be amazed at how quickly you will see changes in your flexibility with daily stretching and, more than likely overtime your pain levels will lesson too.  Before I share my tips I  have a bonus challenge for you this week.  When you are stretching use this time to either practice daily gratitude or say affirmations.  You can refer back to challenges one and three if you need help on how to do this.

Stretching Tips

  1. Ensure your muscles are slightly warm.  You don’t have to do a huge workout.  Just march in place for a few minutes or take a short walk up and down the hall at your office or home before your start.  A slight warm up will help you to avoid a pulled muscle.
  2. Go slow!  Take your time to slowly get into the stretch and hold it for up to 30 seconds once you settle in.
  3. Make it pain free.  A stretch will feel a bit uncomfortable but should feel good.  It should not hurt.  If it hurts pull out of the stretch until you feel the stretch but without pain.
  4. Repeat it.  You can do certain stretches more than once if you feel you need to.  As you repeat, try to relax even further into the stretch.
  5. Stretch each side of your body.  You want to ensure you are doing the same stretch for each side to keep things balanced.
  6. Don’t forget to breath.  Breathing helps with everything!  Before stretching take a breath and as you move into the stretch exhale slowly.  It’s easy to hold your breath and restrict breathing when stretching especially if there is some discomfort.  Breathing will help your body relax which will make stretching more beneficial.
  7. Don’t know what stretches to do?  Google search free stretching guide or “leg”, “neck”, “back” “total body” etc. stretching guide.  There are tons of guides out there.  I also love using You Tube a way to see step by step directions on how to do certain stretches.

Ready, Set, Go…. Challenge Time

The first step is to set up your free account at Healthstorylines.com if you have not already.

Simply click here to register for your free account.

Challenge Thirteen Instructions:

1. Do 10-15 minutes of stretching either once per day or a few times throughout the day.
2. In the journal section of the Health Storylines app record that you did your stretching for the day.  Take note of how you are feeling.  Are you feeling less pain, more calm or just overall great.  If you are feeling increased pain or anything else make sure you record that too.  Recording not only that you completed your challenge for the day but how you are feeling is critical so that you understand more about what was helpful and what was not longer term.
3. If you feel comfortable and want to share, post a screenshot of your journal entry or a picture of yourself stretching with your audience and use the hashtag #wholelovleystretching on your Instagram, Instagram Stories or Facebook so we can engage with each other’s posts.  And, if you are ok with it (I will get your permission first) I will repost on my Instagram Stories.

Let’s continue to inspire each other!

If you need any help using the Health Story Lines app check out this amazing video!

If you missed my earlier challenges you will find them here!

 

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