gentle stretching exercises

Guided, gentle stretching exercises create foundation for wellness

This 11-minute audio podcast guides listeners through a series of simple, gentle stretching exercises that release tension in the neck, shoulders, chest, back and spine.  The way we stretch helps determine the quality of motion we display.

Beginning with basic neck rolls, the series progresses through four stretches. Stretching should be gradual and slow and paired with deep breathing. Hold each stretch for 2 seconds, then release.

I recorded this guided session for a series on self-care for providers within the National Health Care for the Homeless Council who are dedicated to breaking the links between poor health and homelessness.

Those of us who provide care know we do our best when we take care of ourselves, though these stretches will benefit anyone at nearly any fitness level. Designed to relax and restore, this short routine is a healthy way to start the day or take a break from your work.

Mindful breathing energizes our minds as well as our bodies

Babies are better at breathing than almost all of us. They instinctually breathe with their whole bodies, flooding every cell with oxygen.

As adults, most of us have forgotten what a full breath feels like. But breathing is crucial not only our respiratory system, but our cardiac, neurological, gastrointestinal, muscular and psychological systems, too.

How we breathe affects our sleep, energy level, memory and concentration. Because breathing is automatic and not an intellectual activity, we at times take it for granted. Cultivating or “practicing” a better way to breathe seems strange.

Yet mindful breathing is one of the best things we can do for our health. This 8-minute audio podcast, also part of the Self-Help for Health Care series, offers guided breathing exercises to help energize our bodies and our minds.