STAND
Let trapped blood in the lower body flow back to the heart to be pumped up to the brain. While standing, stretch in slow movements.
HOLD
Hold each stretch for a slow 10-count to relax brain chatter, repeating as you like. Focus on the part of your body being stretched as you count.
Hint: find a window to look out or move outside to boost the health effects.
Examples
Neck stretches – ear to left shoulder, roll to look down pushing shoulder blades backward, ear to right shoulder, gently look up and raise arms in a V, full breath and contented sigh.
Back twists – hands on hips & side twist in small movements; reach both arms to the side you twist toward, start low and move arms higher to shoulders.
Back stretch: while standing, reach for toes and let head hang, IMPORTANT: keep chin to chest as you roll slowly back upright to avoid lightheadedness
Cross-extensors increase communication between brain hemispheres: Hold an imaginary soccer-sized ball in front of your belly, arms outstretched, left hand on top of the air ‘ball’, slowly swing the ball to your right making a circle to return to front, keep swinging the ‘ball’ to your left to complete a sideways-figure-8. Repeat, alternating your top hand, moving naturally and as slowly as feels comfortable. Don’t worry about doing it correctly. Just move as if through water, with fluidity and grace, loosening your full body in a dance-like motion (perhaps akin to tai chi). Extra bonus for re-connecting the conscious and unconscious sides of your brain!
Posture check: reach up holding arms straight up into a ‘V’ for a 30 second count, breathe fully, return arms slowly to sides. Imagine you are suspended by a string from the top of your head and adjust posture gently into a more upright position.
SMILE! This should feel good!
Whatever comes next, you’ve got this!
