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This month we are exploring Physical Wellness.

This dimension is described as “recognizing the need for physical activity, healthy foods, and sleep, as well as preventing illness and injury or managing chronic health conditions”. There are many paths toward physical wellness, including flexibility training.

American Diabetes Month

13th - World Kindness Day

15th - National Philanthropy Day

Native American Heritage Month

Flexibility is an important part of physical fitness. The definition of flexibility is having the full range of motion of the joints, or the ability to move the joints freely. Range of motion is how much a joint or body part can move. Mobility is also involved with flexibility and is how easy it is to move.

Flexibility training is a general term that refers to any exercise done to improve the body's flexibility. These exercises work on slowly moving and bending the muscles and joints and stretching them out. There should be some pressure on the muscles and joints as they are stretched, and some mild discomfort is normal, but there should not be any pain if done correctly.

There are multiple benefits to flexibility training. Some of these are:

- Relieves stress

- Increases muscle strength and tone

- Reduces the risk of injury when exercising

- Improves flexibility and range of motion

- Reduces soreness

There are many ways to accomplish flexibility: 

Stretching - Stretching is an important part of any exercise routine and should be done when the muscles are warmed up. It provides many benefits to the body.

Yoga - Yoga is an ancient practice that originated in India. It involves stretching and exercises, breathing techniques, and meditation. There are different styles of yoga ranging from easy to difficult, but all involve various body positions that are held while focusing on breathing. 

Pilates - Pilates is a series of repetitive exercises that promote flexibility, strength, and stability. Joseph Pilates created this method of exercise in the 1920s. It emphasizes strengthening the core and focuses on the glutes, hips, and lower back, as well as breathing techniques. 

Tai chi - Tai chi is an ancient Chinese tradition that was originally developed as a form of self-defense. It has evolved into a graceful form of exercise that involves gentle, flowing movements. It focuses on doing the movements in a slow, focused manner with gentle physical exercises and stretches flowing one into the other without stopping. All of this is done while doing deep breathing. 

In a hurry? Here are a few flexibility exercises and stretches that can easily be done anywhere:

Standing Quad Stretch - Stand straight with the feet together. Bend one foot back and hold it with both hands (or one hand and use the other as support on a wall). Pull the heel toward the buttock and hold for five seconds. Repeat with the other foot. Do two reps.

Standing Side Stretch - Stand tall with the feet together. Lift the arms overhead, clasp the hands, and interlace the fingers. Inhale and reach up, then exhale and bend the upper body toward the right side. Inhale and hold for five seconds. Exhale and return to the starting position. Repeat, bending to the left side instead. Do two reps.

Shoulder Stretch - Stand tall and clasp one elbow with the opposite hand. Pull the elbow across the chest and hold for five seconds. Repeat on the other side. Do three repetitions on each side.

Back Stretch - Get down on the floor, on all fours (hands and knees). Inhale while arching the back toward the ceiling. Hold for a few seconds, then return to the starting position. Next, push the stomach toward the floor (it is not necessary to stay on the knees at this point; it is okay to allow the legs to stretch out behind as this position is done), hold for a few seconds, then return to the starting position. Do three reps.

Week 1 (Days 1 to 7)

Week 2 (Days 8 to 14)

Week 3 (Days 15 to 21)

Week 4 (Days 22 to 30)

Ready for a new challenge?

Each day, you'll do a single yoga pose. You'll hold it for 30 to 60 seconds at least twice throughout the day. Try to breathe in and out evenly through your nose as you sink into the pose.

Whenever you need a break from your desk, a minute away from the kids, or a stretch in a particularly tight muscle, you can center yourself while moving your body and finding a bit of inner peace. 

Always do what's best for your body: If you have an injury, health condition, mobility concern, or any other reason that prevents you from practicing a certain pose — or if it just doesn't feel right for you today — choose one that works better for you instead.

November 15, 2023 at 7:30 AM (EST)

November 30, 2023 at 4:00 PM (EST)

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