Manual therapy such as Structural Integration can help release tension in your body’s tissues. Outside of your manual therapy sessions, you can be good to your body with stretching. Stretching can reduce pain and stress. Stretching can help improve flexibility, balance, and posture – which help us avoid falls or injuries.
Research indicates that stretching may also reduce inflammation. Chronic (long-term) inflammation is a factor in a number of serious diseases. So, it seems like a good idea to incorporate things that reduce inflammation into our routine.
Here is a link to a short stretching routine that you can start with. If daily stretching feels like too much, try for at least twice a week.
Healthline’s “The 5-minute Daily Stretching Routine“
A strong set of core muscles in your torso helps keep your back happy and allows you to do the movements and chores of daily living. I’ve written before about the importance of the transversus abdominus muscle as a key to your core support.
Many people can benefit from core work – such as office workers, new moms, and athletes. For example, I discovered that I could do certain yoga poses better after I took up Pilates. I thought I wasn’t flexible enough but it turns out I wasn’t strong enough.
This set of exercises recommended by coach Timothy Bell will help build your foundation for balanced core support and strength.
5 Fundamental Core and Abdominal Exercises for Beginners
For many people, the fast pace of daily life contributes to stress. In that case, slowing down – such as single tasking – can be beneficial. When it comes to walking, though, most of us probably need to speed up. Recent research from Oregon State University indicates that walking more briskly is better for your health than a leisurely stroll.
The study looked at the number of steps people took as well as how quickly they walked during their fastest 30 minutes of the day. Those 30 minutes did not have to be all at once – they could be broken up into smaller increments.
People who walked at a moderate to vigorous pace in their top 30 minutes had better health data. Their numbers were better for their chances of having common conditions like diabetes, heart disease or stroke.
Ideally, the study suggests walking for a total of 30 minutes per day at a cadence of 100 steps per minute or more. The next time you take a walk, consider checking your pace to see how close you come to this guideline.
I’ve mentioned before that Pilates is a useful complement to the Rolf Method of Structural Integration bodywork. Pilates exercises help you strengthen, stabilize and lengthen the body. The method also supports good posture and breathing.
Many Pilates exercises have a focus on the core of the body. Want to try it? This 15-minute video from StudioClasique is a good introduction to the fundamental mat exercises.
What is Pilates from WebMD
The Pilates Method Alliance