DIY Stretch Program to Fight the March Break Aches

It’s the March Break and for some of us this means nothing… because we are still at work grinding away. But for others it might mean an all-out adventure week. Full of the unexpected! Doing activities, you  reserve for once or twice a year can be fun, but man the next day your body might be like “what the fresh”  Speaking from personal experience as a recreation snowboarder, who will go out once a year and then may not pick the board up again for many years, I know the body aches are real.  Scroll to the bottom from my post snowboard stretching video. But if you have participated in another activity this March Break here are some trade secrets to make your own stretch program.

1. Body Scan – Sit in a comfortable position and close your eyes. Starting at the head, scan all the way down to your toes, making note of anywhere you feel tight. Move the joint closest to the tightness until you feel a gentle pull. Hold for 30 seconds.
2. Move the joints – Figure out the joints you used most during this activity and passively move them in all directions. For example if its your back your can flex forward, extend backward, rotate and side bend left to right. The back is so bendy, so keep them movements supported and pain free. You should only feel a gentle pull sensation.
3. Active Rest – I know the body is aching right now, but getting up and going for a walk will help from getting even more stiff. Motion is lotion… and right now your joints need it.
4. Neck – Doing new things or new old things can be anxiety provoking and stress is often carried in the neck. Stretching out the upper traps (bring ear to shoulder) will help to loosen those muscles. If you need a bit more your can try this video here
5. Back – Most activities require some activation of the back and core muscles. Adding child’s or upward dog will benefit any stretching program. **Disclaimer – If you suffer from disk herniation these stretches can be painful depending on where the herniation is. **
   
   

Move through these movements slowly and listen to your body.  You should feel back to yourself in about 48 hours.

Hope this helps with all your March Break Aches. Cya in the next one!