Four Tips For Self Stretching
One of the ways you can maximize your results from a stretch session is by committing to the individualized homework given to you at the end of your session. While your homework will always be specific to you, it will be based on the four self stretch tips below, focused on targeting your fascia and calming your nervous system.
Painful stretching is nor our cup of tea here at Imperium. We want you to enjoy moving your body and build back the trust your nervous system craves when it's talking to you. To accomplish that goal, follow these simple tips for helping you target your fascia through stretching while also building your mind/body connection.
1) Slow controlled breathing
Think about breathing in through your nose for 4 counts, and out through your mouth for 4-6 counts. (ie: 1 mississippi, 2 mississippi, etc.)
By breathing into your movement, you are allowing your nervous system to calm down and turn off your sympathetic nervous system (fight/flight) and begin targeting the parasympathetic nervous system(rest/digest). This is crucial for so many practices in everyday life, but specifically utilizing your breath while moving your body will allow you to be alert to pain signals, increase your range of motion, and simply increase overall relaxation in your body. Nobody gains results when you're fighting the movement. Breathe. Relax. Enjoy.
2) Don't push yourself into pain
Pain is a no go here. At Imperium, we want to help you learn more about your body's warning signs or "help" signals. Pain is one of them.
Contrary to our cultures beliefs, pain is not normal. You should not have to live with chronic pain as a reward for aging. That is not a reward at all. I could go on and on about what pain is for, but my point specific to this post, is simply to tell you NOT to push yourself into pain.
Breathe, and move toward what feels like a good enjoyable stretch. You should never have to hurt yourself to get the results you're looking for. Not at Imperium at least!
3) Flirt with the end zone
Ok, so as I mentioned above, don't push yourself into pain. "Flirting with the end zone" is simply bringing yourself just before the point of the stretch becoming more than a good stretch and just before a painful stretch. We call this a sign of resistance and your nervous system saying "no more". That's ok. Honor that signal. Breathe, get a little closer, and back away, but never push past that wall that your body is telling you not to push through.
4) Dance through the stretch = move constantly
This one is huge. Have fun! Move. Explore. Find those sticky spots. Your fascia is EVERYWHERE. Not just forward and back, or left to right. Think about twisting and turning, bending and extending. Explore your stretch and find where your unique sticky spots are. Hang out there, and breathe into those tighter areas. Never push past the end zone. Just flirt with it.
Happy Stretching!
