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How stretching and
stress reduction go hand-in-hand
Copyright 2006 by Evamarie Pilipuf
In this
world of constant zig-zagging and overscheduling, of grabbing meals on the fly
and multi-tasking our way through every second, the mere notion of “one thing
at a time” has itself become an endangered species. Not surprisingly, while
being productive and efficient has its priority, the things that suffer by this
uber-juggling are those very items that demand slow, focused, calm attention.
Is any of us surprised to learn that no one would cite “adding even more to my
already bulging schedule” as the reason behind their increased sense of
well-being? The problem is that it’s extremely difficult to slow down, to
allocate even a small amount of time to center ourselves. We can know it is an
essential part of a balanced lifestyle for good health, but somehow even the
best of our intentions get eclipsed by our never-ending to-do list. Before we
know it, yet another week goes by in which we were no less hectic and stressed
than we were the week before. The snowball grows until it seems we’re caught
in an unbreakable cycle.
Or are we?
To our rescue is the physiology behind proper stretching and body realignment.
This is the one area in which there is no shortcut, no ability to sidestep the
rules of successful training: in order for a muscle to stretch and become more
flexible, we MUST assume a properly aligned position, then hold it long enough
to purposefully lengthen and relax the affected/targeted muscle(s). We must
further facilitate the process by attending to our breath, keeping our inhales
and exhales deliberate and smooth, to aid in the release of tension and promote
the body’s ability to surrender to the stretch. Additionally, we must
sometimes contract antagonistic muscles – those muscles that sit on the other
side of the joint in question, as well as other muscles, such as our postural
muscles of the back and abdomen, contracting them to help stabilize our spine
and to further open up those muscles we’re trying to loosen. All of this takes
time; there is no “speed” version of this process, as part of the very
biochemical changes that enable this process to occur to its fullest is
dependent on the passage of time. And since no muscle can be stretched from a
single “miracle” position alone, once a stretch is completed, we must perform
additional and repeat stretches, both to reinforce the muscles worked with the
first one and also to address the many remaining muscles in the body. And to
top it all off, nothing is accomplished by one stretching session alone; to be
effective, we must perform this task repeatedly and regularly, weekly at the
very least but (ideally) daily according to most experts. Thus, none of this
is instantaneous, yet all of this is vital to our ability to remain strong and
mobile throughout the duration of our life, particularly if we wish to be able
to remain active in those activities we enjoy, never mind the daily movements
that keep us capable of functioning independently.
Granted,
some people will sadly never learn of (or let themselves accept) the importance
of deliberately stretching and strengthening their muscles. Convinced that
they’ve “gotten by this far” without engaging in such activities, they’ll
ignore the evidence supporting this critical action and plod along, popping
pills to offset whatever aches or pains they encounter and chalking up their
increasing stiffness to “the inevitable accompaniments to growing old.”
But for
those of us who are fortunate enough to experience the amazing benefits of
regular stretching and strengthening, such as that which is performed in yoga,
we have a secondary – but equally important – benefit to enjoy by the process:
reduced stress. Because it just so happens that the very actions that
facilitate the process of mobilizing our muscles and joints….are ones that help
us release and reduce our stress. Physiologically, we lessen the hormones and
neurotransmitters commonly associated with stress, anger, agitation and
anxiety. We change and improve our breathing, which has an effect on both our
physical tension, but also on our emotions as well. The squeezing action of
our muscles, the increased flow of blood, and other reactions to the poses also
have an elevating effect on our energy and alertness, which can tremendously
boost our mood and keep us feeling calm and centered. Exercise and yoga have
also been found, for a number of reasons, to be helpful in assuaging mild cases
of depression. And that’s just scratching the surface!
So whether
you’re looking to improve your physical health and fitness, your emotional
well-being, or a combination of both, you need look no further than taking the
time out to stretch properly. Like a stone that gets tossed into a pond, you
can’t imagine the ripple effect this one simple action can have!
-ep
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