“Be not afraid of growing.
Be only afraid of standing still.”
-Chinese Proverb
The pandemic-induced traumatic events of the past year have led many to what is being referred to as the “great resignation”, with many questioning the course of their lives and lifestyles. Stepping out of our own stories has allowed a broader perspective to examine and reevaluate one’s identity, purpose, and goals. Every new year brings about new resolutions and hope for a better year. It’s the perfect time to begin a solid plan for living a victorious life!
Begin on a new path to core empowerment by awakening your body with deep diaphragmatic breathing and axial extension (lengthening your spine along its axis). This full body stretch (see video link to YouTube and TikTok bellow) relieves compression and muscle tension by increasing the space between your vertebrae (the bones of your spine) to counteract the effects of gravity. Height loss is an age-related phenomenon caused by changes in muscles, bones, and joints. On average, men lose an inch of height between ages thirty and seventy, while women lose an average of two inches within the same period.
Begin each day with a simple strategy of growth by creating space in your core, lengthening your body into maximum vertical alignment. Lie on your back with a neutral head and neck position (not tilted up or down), with your arms at your sides, palms facing up, open your heart by smiling with your collarbones, and spreading your wings to expand your ribcage. Perform axial extension by stretching your body in both directions (up with the top of your head, and down with your feet). Imagine yourself growing taller as you lengthen your spine on inhalation, taking slow, deep breaths.
As you exhale, draw in your core muscles by “toning” your belly while maintaining the integrity of your spinal curves to optimally engage your inner core muscles. As you tone your belly, flex your feet up with your toes pointing toward your nose as you exhale, while lengthening your body from your heels to your head. Next, raise your arms up in a “Y” position as you inhale and stretch up through your fingers and down through your toes, then lower your arms back to your sides while you tone your belly again upon exhalation. Upon rising, perform the same full body stretch in weightbearing to wake up your postural muscles and reacquaint your body to the gravitational pull of Mother Earth.
Stretching improves mobility, boosts energy, fights off aches and pains, reduces risk of injury, improves your posture allowing you to stand up straighter and taller, unhindered by tense and tight muscles. Focusing on lengthening and stretching will help maintain your height by creating space between the vertebrae, increasing the fluid around the disks, and nourishing the cartilage in the spinal column. Deep diaphragmatic breathing with a strong core maintains optimal posture, relaxes tension throughout the body to reinforce spinal lengthening, and regulates your nervous system.
Commit yourself to wellness and create your most magnificent year ever by starting with this simple stretch of The Core BASE guide from my award-winning book “Master Your Core”! Please suscribe/follow, like and share on YouTube & TikTok 😊🙏. Happy Healthy 2022!!!