The body is a “closed chain system,” meaning when there is imbalance in one area, other areas must compensate. Our bodies were not designed to sit in western style chairs for extended periods of time. Sitting with the hips flexed at 90 degrees shortens the hip flexor muscles, pulling the upper back forward and creating kyphosis (rounded upper back). The more the hip flexors tighten, the more the lumbar vertebrae in the low back lose their natural curve.
“I don’t do yoga. I’m not flexible enough,” is something I often hear from people. Imbalance more than inflexibility is why some people find stretching uncomfortable or painful. Stretching is necessary to help the body realign closer to its natural blueprint. Gentle, appropriate stretching is not painful. Quite the opposite. When you stretch your muscles, you decrease the constriction allowing increase the flow of oxygen to them.
Try this if you can. Slump your posture and tense as many muscles as possible, including your fists and jaw. Now try to take a few deep breaths. Notice how it feels. Now relax. Sit tall, both feet on the floor, shoulders slightly back and chin parallel to the floor. Take a few deep breaths and notice the quality of the breaths and how you feel compared to how you felt before. Finally, stand up with your feet hip distance apart as you take a deep breath in, reach your arms out to your sides and up to the ceiling. As you exhale, reach the arms out to the sides and down. Notice the quality of the breath and your energy level.
Flexibility also benefits your mind and emotions. Research shows it positively impacts creativity, decision making and problem solving. Improving posture through flexibility along with conscious breathing reduces stress, depression and anxiety.
Flexibility reduces the risk of injury and also improves balance. Joint mobility is increased and even your daily physical activities such as gardening, housecleaning, and recreational sports are improved with increased flexibility.
If you find that you typically sit for more than an hour at a time, set an alarm to remind you to stand up every 15 minutes. Stretch your muscles and breathe consciously. Key areas to focus on are the low back, hips, shoulders, chest, and legs. Consider a stretching class or yoga two or three times a week and incorporate daily stretching as part of your overall health routine. Stretch into well being, physically, emotionally, and mentally.
Wendy Reese Hartmann is a certified personal trainer and 500-hour registered yoga teacher with 25 years experience in health and wellness. She is a resident of Eureka Springs.