Stretch Like A Cat
In discussing stretching with clients, the most common response tends to be, "I know, I need to stretch more." In these cases, stretching is understood from a theoretical standpoint, but not exercised from a practical standpoint. When I come upon this in my consulting, I start at the basics, and tell my clients they should stretch like a cat.
A cat stretches when it needs to, it does not follow a set regimen, or a weekly schedule. A cat is intently stretching what it needs, how it needs, as often as it needs, and doesn't waste time doing movements it doesn't need. If you watch a cat stretch, you will see something very specific and non-linear going on. A cat moves in strange ways and twist as it elongates, demonstrating intentional movement.
Your body is different from the next person, so you will want to customize your movements. There are specifics that can only be understood from the inside out. Start by spending 5 minutes at a time on the ground rolling and moving around trying to feel stretches.
Stretching creates a beneficial stress on the bones, increasing bone density. The result is that if you get in a car accident, for instance, you'll absorb more trauma before your bones break. - Twist your arms at the wrist and elbow to the left then to the right, to the fullest extent, while outstretched for an arm stretch. Small and large forward and backward circular arm movements, with arms out to your side, keep the tone of the shoulder girdle flexible.
Stretch the lateral torso, from left shoulder to left waist, by reaching your arm above your head, and breathing deep expansive breaths between the ribs. Do this on both sides and you will help release tension in the chest muscles and side body, which is truly the root cause of many shoulder and neck issues.
Tight or weak gluteal muscles cannot stabilize the pelvis, and can be a major cause of low back pain. The glutes are shock absorbers at the base of the spine. When they aren't strong enough, the spine has to do its own shock absorption. Calf muscles and hamstrings are also shock absorbers. You can use a tennis ball for an acupressure stretch.
Place the ball on the ground and gently lower onto the ball your hamstring, calf or glute. Your stretch should feel good and not be painful, or you are doing it wrong. Targeting these areas will have an effect elsewhere, balancing out nerve pathways and blood flow corridors.
Carpel Tunnel Syndrome can be best kept at bay by applying these same concepts to reduce myofascial adhesion and increase irrigation of the synovial fluid into the joints. Spelling the alphabet in cursive with the hands or feet, with the appropriate limb outstretched, works wonders.
Yoga emulates many animals in asanas, such as Downward Dog, Cat Pose, and Cow Pose. It is a great combination of stretching and flexibility while also strengthening the supporting muscles. Strength and flexibility must be kept in balance to avoid symptoms and dysfunction. It makes sense that so many people love yoga, as it is a natural, animalistic way of moving! When you customize your stretching regimen, adjust it to your changing movement habits, you will be stretching like a cat.
