4 Relaxing Stretches to Take Home
Here in Denver, the air is chilled and the lights are twinkling: it’s the holiday season! Whether religious or not, traditional or not, festive or not, the holidays are an atypical time of year. Social engagements tend to triple and we’re suddenly cooking, baking, eating, and drinking more decadent concoctions than we normally would.
At home, there’s often the pressure of entertaining and crafting the “perfect” holiday season, including everything from gifts to atmosphere to decor. With all of this going on, the chance for normalcy in our daily routines is slim to none.
So why do we find ourselves feeling guilty for being off our normal health and wellness routine?
Don’t Should on Yourself
We think it’s a tad unrealistic to expect that our healthy habits stay the same despite everything else around us changing this time of year. Plus, if you travel for the holidays, you’ll be away from your favorite Pilates studio (ours, obviously) and off your normal routine.
We think so many folks have trouble maintaining mental health around the holidays because they’re unnecessarily hard on themselves. It’s far easier said than done, but try to let go of the guilt and cut yourself some slack. You’re not a failure if you don’t get to the gym or into the studio as frequently as you usually do. You’re not a wimp if you don’t have as much energy (and you can thank shorter, darker days in part for that). You’re not abandoning your health goals if your eating habits aren’t as healthy as normal.
One mindset shift our team loves is ditching the s-word: should. “Should” doesn’t do us any favors. It inherently has us focusing on the things we aren’t doing rather than what we are. It negates our successes and highlights perceived failures.
If you want to feel less stressed and more relaxed this holiday season, try to let go of the s-word. Start off by noticing your use of it. Then, when you hear yourself start to think or say “I should,” pause and see if you can rephrase and reframe. Instead of “I should go to the gym,” try reframing the thought to be, “I choose to go to the gym so I prioritize my self-care and feel energized.” Instead of “I shouldn’t eat another cookie,” try listening to your body to see what it needs. Maybe you’re already full and don’t really want another cookie. Or maybe they’re so delicious that you absolutely do.
Negating the “shoulds” allows us to see our behaviors as empowered decisions rather than guilt-ridden blunders. Besides, who is setting these expectations for us, anyway? Who is writing these unwritten rules about what we “should” and “shouldn’t” do for our bodies? If you ask us, you’re the only person who can decide what’s best for your unique body.
Instead of seeing the negatives, try viewing your wellness habits without judgement. And for goodness sake, don’t deprive yourself! Celebrations call for specialty foods, beverages, and experiences typically absent from our everyday lives—we encourage you to enjoy them. Listening to your body will allow you to both take care of yourself and savor the special moments.
Above all, remember that holiday celebrations may look focused on food and drink, but they’re really about the people around you. Staying present and enjoying your loved ones is a great way to slow down, let go of stress, and really relax into the holidays.
Listen to Your Body
Because we’re out of our routines, the holiday season tends to be a time of imbalance for our bodies and minds. Our advice is to accept this rather than try to correct completely towards normalcy.
Tune in and listen to what your body needs in terms of movement, food, and mental health. If you’re hungry, eat. If you’re full, don’t. If you’re thirsty, drink water. If you’re feeling merry, have a drink.
We find we’re able to listen best in moments of calm. Though it seems hard to believe, you can create these moments even in the most hectic holiday scenarios. For example:
When you wake up in the morning, exaggerate your morning stretches. Give your knees a hug into your chest to see how your spine is feeling. Stretch your limbs out long and take a few deep breaths.
When hanging out with a friend or family member you haven’t seen in a while, propose going on a walk instead of grabbing a beverage or meal. Maybe they’ll even join you for a Pilates class.
When you’re feeling frazzled, take a mini 2-minute meditation. You can do this at home, in the car before walking into a party, or in the bathroom in the middle of it!
If you’re craving some movement meditation but your away from your Pilates studio, we’ve got some great news: we’ve gathered together 4 restorative, relaxing sequences of exercises and stretches that will keep your body happy and your mind centered.
4 Relaxing Stretches & Exercises To Do This Holiday Season
You can do these Pilates exercises at home with no equipment; all you need is a mat. If you don’t have one on hand, a bath towel will do.
1) Standing Roll Down
Standing roll downs can be a calming, meditative movement that allows you to focus on your breath. They’re also one of the most travel-friendly Pilates exercises out there. We’ve even been known to do them in airports!
Stand with your feet hip-width distance apart and your focus straight ahead of you. Strive towards alignment by stacking your head, shoulders, ribs, and pelvis over your feet. Take a deep inhale.
On your exhale, nod your chin into your chest and begin slowly rolling down through your spine. Imagine you can fold your spine over like you’re mimicking the shape of a candy cane. Continue rolling down, feeling your legs strongly supporting you as you articulate one vertebrae at a time. If balance is a challenge, hold onto a stable chair or the wall for support.
As you roll down, feel the muscles of your arms, upper back, and neck release. If you feel comfortable, close your eyes. Take deep breaths the entire time to maximize the restorative effects, and focus on your breath as it cycles through your body.
Once you get to the bottom, wherever that is for you, let your knees bend so your back and neck can fully release. Allow your arms to dangle. We love shaking our head yes and no to make sure the neck muscles are truly relaxed. After a deep breath or two, press your feet firmly into the floor and engage your lower abdominals. Initiate the roll-up from your low belly and pelvic floor, reversing the movement you did on the way down. Feel your legs engage as you roll up and pull your pelvis underneath you when you get up high enough. Restack your spine one vertebrae at a time.
When you get to the top, keep your eyes closed for a moment (if it feels safe). Focus again on stacking your head, shoulders, ribs, pelvis, and feet. Picture the structures of your skeleton supporting you with little effort.
Do this 3 to 5 times. On your last one, roll down, bend your knees and lower yourself down onto your back.
2) Pilates Bridge
When done with intention, the Pilates bridge is a full-body exercise. Since you’re lying down and the risk of falling is small, try closing your eyes and picturing the articulation of your spine. This will enhance the meditative aspect of Pilates.
Lie down on your back with your knees bend and your feet flat on the floor. Find your neutral spine, allowing your tailbone to sink down towards the floor and your lower back to lift slightly. Take an inhale. On your exhale, pull your navel into your spine and start to roll your spine off the mat starting with your tailbone. Like you did in the roll down, try and articulate one vertebrae at a time. Press your feet and arms into the floor for support and keep your abdominals engaged to protect your lower back.
When you get to the top of your bridge, try and find a straight line from your shoulders to your hips to your knees. It’s common to push up a bit too high and allow the ribs to pop up; try and avoid this. Take an inhale at the top and exhale to roll back down through your spine, articulating as you go.
As you roll down, feel your legs, back, butt, and abs engage. Focus on the different muscles as you articulate, taking note of which turn on and off throughout the movement.
If you want more of a challenge, pause at the top to lift one leg into tabletop and lower it back down. As the leg lifts, keep the opposite foot firmly planted and the hips level. Maintain strength in your abs and legs to protect your lower back.
Do 5 to 10 of these, paying attention to your breath.
3) Supine Twist
The supine twist is a great way to wake up your obliques, provide relief from lower back pain, and ease tension across the neck and shoulders. Start with a small range of motion and only make it larger if it feels ok for your body.
Once you’ve done 5 to 10 sets, you can finish the series with a spinal twist. Lower your legs all the way to the right side, scooting your body to the [left?] if you need. Letting the legs rest on the mat, you can take your right hand on top of your left knee and gently press it down to the floor. To continue the stretch across the front of your chest and neck, tip your head over to the left and slide your left arm up on a high diagonal.
Take a few deep breaths here, then exhale to come back to center and repeat on the other side.
4) Baby Swan to Child’s Pose
Most of us need more extension in our lives, and baby swan is the perfect antidote. When you alternate between swan and child’s pose, you get a sweet little sequence that will be a breath of fresh air for your body and your mind.
Flip over to lay on your belly on the mat with your hands underneath your shoulders. Rest your forehead on the mat and relax your back as much as you can. Lift one leg up, reach it back as far as you can, and lower it down. Repeat with the other leg. This will create some space in your lumbar spine.
Press the tops of your feet into the mat and engage the legs so much your knees float up. Engage your abdominals to press the pubic bone down into the mat. Press your hands into the mat and draw your shoulders away from the mat. On an inhale, float your chest off the mat. Don’t think about lifting your head as it’s easy to get overzealous and overdo the extension in your cervical spine. Exhale as you lower back down onto your belly.
On your next inhale, press your hands into the mat and sit your hips back on your heels to find a child’s pose. Stay for your exhale and another inhale. On the next exhale, lift your pelvis off your heels and lower back onto your belly.
Repeat this sequence up to 5 times, gradually lifting slightly higher in the baby swan without losing the engagement of the legs. On your last one, stay in a child’s pose for a few breaths. Shift your weight to one hip and reach the arms in the opposite direction. Repeat on the other side.
Want more Pilates exercises to do at home? Check out this post. Wishing you restful, guilt-free, pain-free holidays!
Love,
The Pilates Collective Denver Team