Apparently, thinking about stretching and knowing you should, don't really count as actually DOING it. I found out the hard way when I had a treatment this morning. Come to find out, ignoring the pain won't really make it go away; it eventually just makes things worse. Boy, did I get in trouble with Sandy!

So now I am really going to try to be more aware of my body and not bury the pain as much as I have. It is very difficult to change a behavior that has been so ingrained for many years. I will try to take the time I need to take care of me. ~Laurie S.~

Stretching and More Stretching

Here are some activities you can try to improve your flexibility. They also can build strength, balance, or both:

• Yoga
• Swimming
• Pilates
• Ballet, modern dance
• Tai Chi, martial arts
• Balance or stability ball

For instance, hold a few (static stretching) and move on a few (dynamic stretching) - bend, reach side to side, rotate your body around, but don't bounce. Stretches with controlled movement are very good for helping us function throughout the day.

Stretching throughout the day, rather than in one, longer time period is perfectly okay, too. A couple of stretches in the morning after you get out of bed, in the evening when you get home from work, or at your desk at lunch or break time can re-energize mind and body.

"Stretching is about learning how to relax in a comfortable, individual way. It allows you to get back in touch with your body and with the way you feel," says Bob Anderson, author of "Stretching In The Office." And the more in tune you are with your body, the more active you want to be, says Anderson. Whether you're trying to get active or have been active a long time, stretching will make you feel great all over. According to Anderson, "It's the element that allows people to like their bodies again and feel they're doing it right."

Embodiment: This is an old term that is getting recirculated. It is the essence of awareness. It is "proprioception" the clinical word for 'a persons ability to know where they are'. It is more than all of those things when used in stretching and self treatment. We want you to be able to fully FEEL a stretch. Try these ideas for stretching~

"The Rules"

1. Do not force a motion or a stretch.
2. If it feels 'wrong', STOP.
3. Melt-your body will stretch when it is ready, not a moment before. Wait for it and "melt" into the stretch
4. Soften and feel the 3-dimensional web of yourself. Note where the tightness 'lives' in this web and give it a chance to change.
5. Soften into this for 3-5 minutes, never forcing, breathe easily.

Hamstrings: Sit on the floor with one leg straight in front of you and the other leg bent (with the sole of the foot touching the inside thigh of the outstretched leg). Keep your back straight and lean forward from the hips. Slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring. Melt into the stretch, soften and stay with the sensation as your body lengthens. Repeat with the other leg extended.

Hips: Lie on your back. Bend your left leg and bring it toward you. Grasp your left knee gently with your right hand and pull it slightly down and to the right until you feel a stretch. Turn your head to the left. Your right leg can stay flat on the floor or be slightly bent over a pillow to start. Melt into the stretch, soften and stay with the sensation as your body lengthens. Repeat with the other leg.

Low back: Lay flat on the floor with knees bent. Use your hands or a towel to pull them toward your chest. Gently rock yourself back and forth in this position slowly, looking for tight spots, rest in those places and melt.

Quadriceps: Lie on your right side with your right knee bent at a 90-degree angle. Bend your left leg and hold onto the ankle with your left hand. Gently pull your left heel in toward the left side of your butt. As soon as you feel a stretch in your left quad, slowly lower your left knee toward the floor behind your right knee. Melt into the stretch, soften and stay with the sensation as your body lengthens. Repeat with the other leg.

Calves: Stand an arm's length away from a wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height. Slide the left foot back approximately 18 inches, keeping the knee straight and both heels flat on the floor. Bend your right knee and slowly move your pelvis forward until you feel a stretch in the calf and Achilles of the left leg. Melt into the stretch, soften and stay with the sensation as your body lengthens. Repeat with the other leg.