THE SECRET to a longer, healthier life

Tap into stretchology – the at-home stretch routines that really can help you to live better!

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t’s amazing what some simple stretching throughout the day can do for your mind and body. Follow these expert moves from stretchologist Rachele Gilman*.

Start your day

Morning stretching stimulates blood circulation after sleep, increases oxygen flow to muscles and brain, activating the nervous system.

AWAKENING STRETCH

TO Activate all the major muscle groups, creating body awareness and increasing circulation. Gently awakens joints and muscles, promoting mind-body connection.

HOW When still in bed, start curling and spreading your toes for five seconds. Flex and point your feet five times. Roll your ankles in both directions. Gently rotate your knees in circles three times each direction. Tilt your pelvis up and down several times. Squeeze and release your thighs, then your hands. Turn your head from right to left several times. Stretch your arms overhead, and stretch through your whole body.

SEATED FORWARD FOLD

TO Lengthen hamstrings and lower back, and stimulate digestion. Improves flexibility in the posterior chain.

HOW Sit tall on the edge of your bed, feet flat on the floor, spine lengthened. Hinge at your hips, folding forward, reaching hands toward the floor. Allow your head and neck to relax to deepen the stretch. Hold for 3060 seconds, breathing deeply. With each inhale, lengthen your spine slightly. With each exhale, relax deeper into the fold. Inhale as you slowly roll up.

SEATED FIGURE FOUR

TO Open tight hip muscles and release any tension. Improves hip mobility and joint lubrication, and relieves sciatica nerve pressure.