While many factors go into supporting a healthy lifestyle, MaryRuth believes in some universal, free, and accessible tools that we can all use. 

By incorporating these habits into your daily routine, you can help yourself feel your best and be proud of all you accomplish.
 

MaryRuth dives deeper into each of these 12 free actions, such as mindful eating and daily movement, in her book Liquids Till Lunch, but today, we are going to give you a few of her tips on stretching.

Finding Self-Mastery in Stretching

We are not here to guide you through the types of stretches you should do—but rather to encourage you to find the time to stretch your body in whatever way feels best for you! Getting in 15 minutes of stretching per day really comes down to time management more than anything. 

You know this task is good for your body, and it doesn’t feel like grueling work that requires equipment or works up a sweat. So, simply fining the time to have stretched 15 minutes by the end of each day is the real win here. This truly makes you very aware of how you currently use and can use your time.

MaryRuth notes how she likes to get her stretching in whenever she can, in moments such as mornings with her children or while cooking:

“When one of my older boys wakes up in the morning, I walk into his room, but I don’t get him out of his crib right away. I hand him a toy or a book, give him a big kiss on the head, and talk to him about the day ahead. Then I begin to stretch. I roll my neck around and let it hang low. I sweep my arms over my head, drop my shoulders, and lean to the left, then right.”

She also notes how she does something similar when cooking if she is waiting for water to boil or for something to finish, she will take those moments to stretch rather than looking at her phone or looking for dishes to put away.

“Stretching in those found minutes gives me a feeling of self-mastery. I’m controlling my time rather than what’s cooking on the stove controlling it for me. I’m managing my expectations for the morning instead of him controlling how the day is going to proceed. He still comes out of his bed happy and well-loved, and I leave his room with a body and mind that feel better because I’ve taken care of them.”

You may not always get a lot of free time in your schedule, but taking advantage of the moments you do have for your own self-care is so important.

Moments you can get some simple stretching in:

• During a conference call

• Watching TV

• While cooking

• As you brush your teeth

• While talking to a friend

Types of Stretching

Stretching also has many health benefits, some of which may depend on the type. Whenever you have more time to dedicate to this activity, you may want to try different types of stretching.

• Static Stretching: The most common type of stretching in which you remain in a pose that lengthens the muscles (ex: touching your toes). This type is used to improve general flexibility.

• Active Stretching: When you hold a stretch while contracting the muscle against that stretch at the same time, such as bending your leg at the knee and extending your foot back toward your glute, this is called active stretching. Balancing yourself on the standing leg keeps one leg more contracted while the other is being lengthened.

• Ballistic Stretching: This technique uses a static stretch and adds in a repeated bounce to get the muscle past its typical range of motion. Touching your toes but adding in a gentle bob up and down would be an example of ballistic stretching.

• Passive Stretching: Passive stretching utilizes an external force, such as body weight, a strap, or gravity, to lengthen the muscle into a held, fixed position. For example, lying on your back with your leg raised and having another person push your leg towards you is a passive stretch.

• Dynamic Stretching: Often used by athletes and trainers, dynamic stretching is a slow-moving, controlled stretch to improve range of motion. It often incorporates balance and is repeated ten to twelve times. An example of this type of stretch is the “zombie walk,” where you slowly walk forward with your arms straight out in front of you and extend one leg up towards one hand and another.

Move Forward & Every Day & Stretch

Small actions like finding a few minutes in different parts of your day to stretch are not in vain. These moments will help you expand — literally — as you notice your growth, day by day.

We’re all about finding simple moments to support your health, and we’re here to support you with supplements to incorporate as a small part of your day, too.

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