by Suz Neave

Created on: September 10, 2008   Last Updated: September 17, 2008

The body is designed with ultimate efficiency. A skeletal structure wrapped in a network of muscles that enable movement with strength and flexibility. The only limit to our body's incredible design and efficiency is our use of it. The benefits of movement extend beyond just feeling good about doing exercise. The body is designed to move and is vital to our well-being. For this reason, it is not surprising that the body benefits from actions, such as stretching. Stretching of course can include many levels of exertion, from a simple stretch in the morning before you get out of bed to an hour yoga session. The type of stretching opted for, may depend on age and ability, or can be as structured or impromptu as we desire.

Gentle stretching and twisting promotes flexibility in our joints, tones our muscles and gently massages our internal organs, such as those involved in our digestive and circulatory systems. It helps to release tension in our neck, shoulders and upper back and our posture also benefits greatly. In fact poor posture is mainly attributed to lack of movement.

Yoga is one way of stretching, and benefits the physical body as well as improving breathing (increasing our intake of cleansing oxygen and removal of toxins) and mental concentration. There are many forms of yoga and to a beginner, some of the advance positions look beyond our bodies ability. But, there are very simple sequences that can be done easily at home, such as sun salutations. A sun salutation consists of 12 movements that help to improve the bodies flexibility and strength.

One of the positions found in a sun salutation sequence is known as downward facing dog (Adho Mukha Svanasana), which stretches and tones the ankles, calves, hamstrings, shoulders and hands. You start off on all fours, with your knees hip-width and hands shoulder-width apart. Raise the hips into the air bringing the body into a V-shape. Gently push your heels to the ground keeping your legs straight and extend your arms, by straightening your elbows. Hope this position for 20 - 30 seconds before coming down.

Another position, which is a good lateral stretch, is to stand up straight with your feet slightly apart. Interlock you hands and extend them above your head, stretching as far as you can. Take a deep breath in, extend upwards and as you breath out, move the hips to the right and arms to the left, bending as far as possible. Hold the position for 20 - 30 seconds before coming back to centre and repeating on the opposite side.

Performing simple stretching exercises every morning, for as little as 10 minutes, can hugely benefit the body physically and functionally. With regular stretching, you will be easily touching your toes with your hands in no time, as well as feeling all the other benefits.

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