Feb 212011

Personal Best Stretch: Move Better Than Ever

Susan Dawson-Cook and Jennifer Rischard in Personal Best Stretch

I am attaching a link to a short segment from my DVD for your viewing pleasure. To order Personal Best Stretch, please go to www.susandawson-cook.com You can also post comments or send me an e-mail at susan@corazondeloro.com


Feb 202011

DVD Cover for Susan Dawson-Cook's Personal Best Stretch

DVD cover for Personal Best Stretch: Move Better Than Ever

Life gets crazy sometimes, which can really take a toll on our moods, health and emotional and spiritual equilibrium. One way to manage stress is to engage in activities that relax mind and body. Stretching is one wonderful way to decompress.

Stretching not only lengthens muscle tissues, but also releases toxins that build up in the muscles and incites an overall relaxation response. Take nice deep breaths when stretching to enhance the relaxation experience. Nothing is more restorative to the body than a deep cleansing breath!

Below are some suggestions on how to optimize your stretching experience:

1) Be comfortable – Wear comfortable, loose fitting clothes, lose the shoes and make sure the room temperature feels right. Avoid stretching right after a meal or when hungry, which can distract from the experience.

2) Breathe, breathe, and breathe – Focus on breathing as you go along, ensuring each breath is deep and restorative. Fill the lungs with fresh air on each inhale and then expel the deoxygenated air on each exhalation. It also helps to think about “letting go” of stressful thoughts and sensations of stress as you exhale (for example if you have a headache or stomach ache for example).

3) Avoid rushing. Hold stretches for 30 to 60 seconds. This will enable the muscles to relax.

4) Take it easy. Some people think if it doesn’t hurt, its not effective. Not true! Only stretch to a point of lengthening, not pain. If you go in to fast or too far, you risk causing injury or inhibiting a relaxation response in the muscle.

5) Emphasize muscles used during exercise or overstressed during the work day. If you have limited time, focus on stretching where it’s needed most.

6) Focus on problem areas. If you notice more tightness on one side of the body than the other, work on that. If there is a major discrepancy in flexibility, it can result in dysfunctional movement patterns, leading to discomfort and pain. If you have tightness that causes discomfort in certain areas such as the lower back, be sure to stretch those muscles more often.

If you make a habit of stretching daily, it is likely to become something you look forward to. I look at stretching as a small gift I give to myself.

Feb 022011

photo from Personal Best Stretch

My new DVD, Personal Best Stretch, will soon be released. For that reason, I’d like to share the benefits of stretching that have become so apparent to me in recent years.

I’ll be the first to admit that in my younger years, I was the reluctant stretcher. I was that unruly group exercise class participant that would walk out as soon as the stretching component of the class began. I have more important things to do, I told myself. While many fellow competitive swimmers and class participants could do the splits, I could barely touch my toes. But what did I care? I was getting in my cardio and I was young enough that I didn’t really feel any significant discomfort as a result of skipping out on the stretch. I was, however, constantly stressed out and was diagnosed as having ulcers in my early 20s. But at that time I wasn’t able to make that association that for my mental and physical well-being, I really needed to work some “slow down and chill” times into my day.

The first catalyst to changing my habits was being assigned a stretching class at the Miraval Arizona Resort and Spa in 2005. By this time, I was over 40! At first, I didn’t enjoy teaching the class. Time seemed to stand still and I gritted my teeth and willed it to all be over. Then a couple of weeks after I began teaching, I began to notice some interesting occurrences. I felt a tingly, peaceful bliss as the class progressed and felt more patient and compassionate the rest of the day. My flexibility began to increase and the age-related stiffness that had begun to plague me in the morning and at the end of the day started to abate.

Still, I mostly stretched only when a class was assigned. In 2010, I had two injuries; one involving the external rotators in my shoulder and the other involving my sacroiliac joint. When I had these two injuries back-to-back, I knew it was time to change my habits. And I have been diligent ever since. I now always warm-up the rotator cuff muscles with a dynamic series of stretches before I swim or weight train. I also stretch the muscles that tend to restrict movement in my shoulder on a daily basis (often with my eyes closed and focusing on breathing to really relax). I also often roll and stretch the muscles that throw my back out of whack, including my piriformis, gluteals, and IT band. I listen to signals from my body about what needs to be stretched.

Now, I consider stretching to be as important to my day as the rest of my exercise program. It enables me to continue to improve my swimming times at age 48, helps me feel relaxed and in a good mood, keeps my muscles subtle and my body pain-free.