The chill has set in and I can feel my shoulders creeping towards my ears for a cosy up while my spine slumps down to crowd around my hips. The chances are if mine are doing it, so are yours.
In swift response to this, I thought I would share my current favourite stretches to combat, what I think we should term the ‘November chilly body pose’.
This is not attractive or helpful in any way so let’s snap out of it before it becomes the seasonal habit. It’s an insidious creep you may not have noticed until you come to correct it.
My army of stickmen have demanded an autumnal performance. This seasonal performance includes a subtle arrow twist. The arrows are intended to show the direction of movement for each exercise.
So here goes.
Stand as tall as you can by drawing the back of your head upwards (chin tucked in).
Stretch your arms through to your finger tips down towards your feet.
Stand with one leg further forward than the other and bend your knee.
Draw the back of your head away from your tail bone.
Drop your shoulders and reach your arms behind you with your elbows straight. Alternate your leading leg.
Squat slowly.
Lean forwards slightly and draw the back of your head away from your tail bone.
Drop your shoulders and reach your arms forwards and then behind you with your elbows straight.
Lie on your tum, forehead supported on a rolled towel, palms facing your hips and squeeze your bum.
Draw the back of your head away from your tail bone, slowly bring your arms sideswards as far as is comfortable. Keep your bum squeezed and spine lengthened.
Lie on your back with both legs up (or one at a time if two legs raised feels too much of a strain).
Place your knees together and move your feet apart.
Then touch your feet together as your knees move apart.
On your hands and knees, raise one arm out to the side.
To protect your neck follow your hand with your head.
Swap to the other arm. Keep your bum squeezed.
As you step out into the bracing air, take the time to stop and stare.
Walk tall, hold your head high, keep your shoulders back and down.
Breathe deeply embrace the chill and clear the cobwebs from both inside and out…
Helen 8th November 2016 at 7:02 pm
Fab!! I have been walking a lot this last week because it is cold,bright and bracing. I’m lucky enough to step out of my front door and walk along the harbour side. Migrating birds feed on the shoreline and terns swoop thro’ the air. Last night we counted five herons flying away from their feeding stations on their way home to roost. Every time I straighten my back and lift my head I think of you!! Haha what an effect your words of wisdom have. Thank you again.
Rachel Kili 10th November 2016 at 9:30 am
Hello Helen, how wonderful to have such fabulous surroundings to enjoy while you keep yourself fitter and healthier as the seasons pass. Rachel
Elly Land 8th November 2016 at 9:24 pm
Thanks Rachel. These are just the gentle reminder I need. Will try them tomorrow………..*sneaks off to bed with hot water bottle tucked under arm*
Rachel Kili 10th November 2016 at 9:32 am
Hello Elly, it is good to know that my stickmen are proving useful! It’s all a balance of exercising for health and resting for health. It sounds like you have the balance right. Well done you. Rachel
Marilyn anderson 7th December 2016 at 5:55 pm
Thank you Rachel for all your wonderful words of encouragement.
Merry Christmas and have a fab new year.
Rachel Kili 11th December 2016 at 4:38 pm
Dear Marilyn, I am encouraging because there is much to be encouraging about, if you look in the right place. Wishing you a lovely Christmas too.
Rachel