Saturday, 20 September 2014

On 00:16 by Victoria Stanham in , ,    2 comments
A blog about the importance of stretching and mobilizing.

Hi! How are you today? Good to see you around! Today we have a special blog.

But first; let us take a moment to fully arrive. Get comfy and share with me a few seconds of quietude, let us close our eyes and breathe deeply three times.

I like to give myself every so often a respite of inner silence, just so that I can better acknowledge that a new action is about to begin. It’s a way of honoring every new beginning. It also allows me to connect with the purpose of this new encounter, which would be hard to do if the inertia and noise of what came before was still active in me.

The purpose of this blog is to clarify why it’s important to mobilize daily all our tissues and joints.
I’d feel satisfied if at the end of your reading you feel a little more inspired to move your joints daily… even if you don’t start doing so right away.
So, knowing what this blog is about, what is your purpose for being here?

I’ll begin by revising the fundamental principles that underlie what I’ll suggest as a daily practice.

Then I’ll tell you a little about:
- why it’s important to move your joints daily
- what joints you should be moving
- how you should move your joints

Whenever you actually do this mobilization work, I suggest you remember that:

1. You’re a Unity: All your tissues are connected, which is why when you move one part of your body it is inevitably having an effect in the whole. Try therefore to be aware of your whole body as you move a part of it.

2. Your Use, Your Functions and Your Structure are all interrelated: Remember that body and mind are also a unity, which is why the quality of your attention and your thoughts will be affecting the quality of your tissues and the degree of tension in them.

3. If you Remove Interferences Everything becomes Easier: When your tissues and joints are tight, contracted and lacking space for free movement and expression, all actions that you undertake will require a lot more effort and tension. As you start gaining space and mobility in your joints, your physical and mental output will increase with half the effort you are exerting today.

4. Interferences are spotted as Perception becomes more Precise: The more perceptive you become, the more you’ll discover about your own functioning, and hence the better able you’ll be to catch your habits as they come in to interfere.

5. The Key to raising your Sensory Appreciation is keeping your Curiosity Alive: Your habits will want to make you believe that you already know everything about a certain action. Do not allow them to misguide you so. There is always something new to learn, one new layer to peel, from even the simplest action.

Why is it important to move your joints daily?
Cats, dogs, horses, toddlers to it instinctively and regularly.
Even you do it occasionally. A good yawn and stretch after a long day’s work.
The body and mind do so to self-regulate, especially after they have been fixed in one same position or attitude for a long time.

Mobilizing your structures with conscious awareness will also help you to:
1) rediscover the movement possibilities of your body;
2) recognize the effect of having a limber, loose and flexible body on every level of your being;
3) calming your mind and teaching it to inhabit the body, improving your ability to hold and focus your attention.
What joints should be moved?
The ideal, of course, is to move all of them in all possible directions and ranges.

Observe how dogs and cats do it, how they stretch, yawn, roll-over and around, twist and shake all over, and go on with their day.

If you prefer a more detailed guide, you can use the following:

Legs and Feet:
- tense and stretch your toes and feet
- rotate your ankles
- bend and straighten your knees
- allow your leg to loosely rotate in the hip socket, making circles inwards and outwards.

Arms and Hands:
- tense and stretch your fingers and hands
- rotate your wrists
- bend and straighten your elbows
- - allow your arms to loosely rotate in your shoulder joints, making circles inwards and outwards.

Head and Neck:
- gently say “yes”, “no” and “maybe” with your head, as if you were drawing lines and arcs with your nose in the air.
- Remember that your head meets your neck at the midpoint between your ears, right in the center of your head. As you move your head be aware of that pivoting point.

Eyes and Mouth:
- Squeeze your eyes and your jaw and then open them wide.
- Yawn deep and wide and unabashedly.
- Think of something funny or sweetly pleasurable and allow that memory to bring a true smile to your face, one that shines in your mouth and eyes.

- Interlace the fingers of your hands, straighten your arms, and stretch forward, up, slightly back, sideways and twisting around side to side.

How should you move your joints?
This series of gently stretches and movements can be practiced by anyone. The important thing is to do it consciously aware of each movement.

Remember to breathe. When we concentrate sometimes we hold our breaths, and this generates unnecessary tension in our systems. Breathe freely and in rhythm with each movement.

If you do the full practice, remember to take frequent breaks to rest body and mind between one exercise and the next. If you are not used to taking your attention into your body, the practice can be at first quite tiring. So allow your body and mind to wander a bit between exercises, and then gently rein them back in for the next set.

Ok, that’s all for today.
Stretch. Yawn. Make it big, exaggerated and noisy.
Get rid of the cricks, cobwebs and lethargy.
Expand, contract and expand again, like an acordion.

See you next time.



  1. Check out my earlier blog on this topic:

    1. Thanks Robert! I remember that blog, it was great. I even translated it for my blog in Spanish. And it has been a very popular post.
      The link is here: