Tangible Self Care Tips for the Over-Worked : Stretching

Why not romanticize our lives, consistently? 

 In this series, I’ll be highlighting one of the finer things in life and turning it into a daily, tangible act of self love and kindness that you can easily incorporate into your life. 

Part 2: Stretching

Stretching is incredibly healthy for our lymphatic system.

Movement in the form of stretching helps toxins and fluids move through the lymph nodes with more ease.

Lymph nodes are critical filters in your body.

They push protein rich, bacteria and virus fighting liquid throughout the systems of the body and light movement is one of the best things to keep them clear, active and fully functioning. 

Our lymphatic system is an integral part of the bodies immune system, and lets be honest, we’re in a day and age where we could all use an immune system boost, especially you lovely educators out there! 

Try incorporating these simple stretches in your daily routine to improve lymphatic drainage.

We can find pleasure in learning to romanticize our lives.. and we deserve it. You deserve it. 

Start by incorporating each tool daily for one month, and then adding each additional one in the months to come. 

 Please feel free to share with me the life improvements you may experience! It is my ultimate goal to spread as much well being as possible and I love to hear your stories.

  1. Ankle Pumps : 
    While sitting at a desk, or ever before you get out of bed in the morning, take the time to flex and point your feet/toes 10 times. Repeat on each leg. Repeat 4-6 times daily. Ankle pumps bring blood flow from the bottom of the body all throughout and are often recommended for those trying to keep their heart healthy. These will help keep your lymphatic system healthy as well! 

  2. Neck Rotations:
    Gently use your chin to draw pretend circles on the wall or space in front of you. Moving 5-10 times in one direction, and 5-10 times in the other. Repeat this stretch 4-6 times daily. Remember that every body is different, adapt these movement to whatever works best for you and your range of motion. 

    This is one of the best stretches for those in education focused careers and just about anyone out there. Many of our lymph nodes are located in our neck and upper chest. Keeping this area lubricated does a world of wonders. 

  3. Arm Rotations:
    Move your arms out straight to the sides, as if you are an airplane. Make small to large circles with each arm 5-10 times on each side. 

    If you have pain with this movement, take your hands out to a “goal post” position and attempt these movements using hour elbow and the point of reference, vs your hands.
    If this still bothers you, try to just shrug your shoulders in a rotational movement, first front, then back. Remember to stay in the movement range that is most comfortable for you. 

  4. Wrist Stretches:
    Stretch your arms straight out in front of you, first with your fingers pointing up towards the ceiling and spread out. Move your hands forward and down, until your fingers are pointed down towards the ground and still spread out. Repeat this same movement 10 times on each hand. These are similar to ankle pumps, but for your wrists. 

  5. Shoulder Shrugs:
    Move your shoulders up to your ears and squeeze tightly. Then, gently release your shoulders down to your sides. Do these 10-12 times each and repeat 4-6 times daily. 

Amelia Sanchez