Tag: stretching

Holistic Healing, Movement, Seasonal - Holidays

5 Movement Flows to Refresh Your Body for the New Year

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New year, new movement flows! Skip the extreme fitness resolutions. These five simple movement flows will help you reset your body and feel energized without overwhelming your schedule.

Why movement flows work:

They combine mobility, strength, and mindfulness in one efficient sequence. Perfect for busy people who want maximum benefits in minimal time.

Remember: Motion is lotion! Keep your daily dose of movement flow top of mind. Write your notes out on a post-it note and put it somewhere you’ll see it (that part!)

5 flows to refresh:

1. Morning Sun Salutations – 5 rounds to wake up your spine and boost energy –> raise arms, forward fold, plank, cobra, to downward dog

2. Desk Break Flow – Neck rolls, shoulder shrugs, seated twists (3 minutes every hour) –> consider using a yoga ball as your work chair

3. Evening Wind-Down – Cat-cow, child’s pose, gentle spinal twists before bed –> single nostril breathing, calm environment with some tea

4. Weekend Warrior – 20-minute yoga flow combining strength and stretch –> longer holds, deep breathing, trying new movements

5. Micro-Movement Bursts – Squats, lunges, arm circles throughout your day –> even a minute of movement adds up overtime

These flows improve flexibility, reduce stiffness, enhance circulation, and calm your nervous system. No gym required. No equipment needed. Just you and intentional movement.

Try this today:

Pick 1 of the 5 flows that feels good to you and commit to it for 7 days (keep track on your post-it note). Notice how your body feels.

I love burning a candle or some incense before a flow. Cleanses the space making room for healing energy to come through. Setting the intention: “out with the old, in with the new, letting go of all troubles, mind and body renewed.” Little mind body spirit mantra I made up that I’ve been loving.

Share your thoughts below!

Movement

The Power of Stretching: When and How to Incorporate it into Your Daily Routine

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Are you looking to improve your flexibility, reduce muscle tension, and boost your overall well-being? Stretching is an excellent way to achieve these benefits. And the best part: it can be done anywhere, anytime.

When to Stretch?

Incorporating stretching into your daily routine can be particularly beneficial:

  1. Morning Stretching (5-10 minutes): Starting your day with stretching can… help increase blood flow, energy, and flexibility. Try stretching as soon as you wake up, before getting out of bed.

  2. Afternoon Stretching (5-10 minutes): Taking a short break to stretch in the afternoon can… help reduce muscle tension, improve focus, and increase productivity. Try stretching during your lunch break or mid-afternoon slump.

  3. Nighttime Stretching (10-15 minutes): Stretching before bed can… help relax your muscles, calm your mind, and prepare your body for a good night sleep. Try stretching as part of your bedtime routine.

The ideal time to stretch depends on your personal schedule and preferences.

5 Simple Stretches to Get You Started

Here are five simple stretches you can incorporate into your daily routine:

  1. Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side.

  2. Shoulder Rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 30 seconds.

  3. Quad Stretch: Stand with one hand against a wall for balance. Bend one knee, keeping your foot behind you, and stretch the front of your leg. Hold for 30 seconds and repeat on the other side.

  4. Chest Stretch: Stand in a doorway with your hands on the door frame at shoulder height. Lean forward, stretching your chest and shoulders. Hold for 30 seconds.

  5. Calf Stretch: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot and a half, keeping your heel on the ground. Bend the front knee and lean forward, stretching your calf muscle. Hold for 30 seconds and repeat on the other side.

Benefits of Regular Stretching

Incorporating stretching into your daily routine can have many benefits, including:

  • Improved flexibility and range of motion
  • Reduced muscle tension and stress
  • Enhanced athletic performance and injury prevention
  • Improved posture and balance
  • Better sleep quality

Actionable Tips to Incorporate Stretching into Your Daily Routine

  1. Start small: Get started with short stretching sessions (5-10 minutes) and gradually increase duration and frequency.

  2. Schedule it: Treat stretching as a non-negotiable part of your daily routine, like brushing your teeth or taking a shower.

  3. Find a stretching buddy: Having a stretching partner can help keep you motivated and accountable.

  4. Listen to your body: Honor your body’s limitations and take regular breaks to avoid injury or burnout.

  5. Make it a habit: Incorporate stretching into your daily routine, like right after waking up or before bed.

Conclusion

Stretching is a simple yet powerful way to improve your overall health and well-being. By incorporating stretching into your daily routine, you can experience many benefits, like…

  • improved flexibility
  • reduced muscle tension
  • enhanced athletic performance
  • better sleep quality

Remember, a little bit goes a long way. Start with short stretching sessions and gradually increase duration and frequency. Make stretching a non-negotiable part of your daily routine, and watch your body and mind transform.

Share your favorite stretches and tips for incorporating stretching into your daily routine in the comments below!

✨ Stay flexible and happy ✨

Movement

5 Breaths Per Pose

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Tight muscles? Have thought about doing yoga or some type of stretching for a while now but don’t know where to begin? Want to get back into a yoga practice?

A great place to start is 5 breaths per pose.

For each pose you do, whether it’s basic stretching or a yoga sequence, hold that stretch for 5 deep belly breaths.

Fill up your lungs – all the way in, all the way out.

Feel your muscles and nerves relax with each exhalation.

Move onto the next pose.

Getting Started, Movement

What is dynamic stretching?

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Dynamic stretching is a form of active movement that isn’t about holding a stretch…

But rather taking your body through ranges of motion that will better prepare you for a workout.

Dynamic stretching activates and warms up your muscles, improves your body’s range of motion and flexibility, and increases power.

Quick example: standing torso twists, arm circles, leg kicks, + an active yoga sequence.

All you need is 5-10 minutes before each workout to perform these!

Static stretching, or holding a stretch for an extended period of time, should be left for the end of your workout.

Happy stretching ♡
x Corie