hi Reader!

Have you ever felt like you needed a vacation after your vacation? Because that was me last week, it has taken a total of 10 days, yeah, 10, to feel some semblance of normalcy.

I've been dragging my butt to get myself to do things, which is tough when you're your own boss.

So this last week I just kept thinking what I was doing when I was real productive (but not too productive, we all still need rest!) to see if that would help me regain my footing. Low and behold once I realized it, it did.

I know you're probably waiting for me to say stretching. But not this time.

It was tea.

When I have tea in the morning, it's always at my desk when I'm going through my emails. It is the catalyst for my brain to recognize I'm about to get to focus, and get to work.

And the last while, I haven't had any tea, and it threw my whole morning work routine off.

Now, because I always want to tie it back to movement - take a moment and think about it. What is one thing you always do before you roll out your mat or take out your workout shoes? Or if you don't have one, is there one you could do before your workout?

Sometimes for us to get the ball rolling is having one little thing that tells our brain, "hey, it's time to do this now".

Maybe it's this email! Because I have 3 stretches for you that you can do today on a bench, bed, or couch.

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Hip Flexor Hangout

• Lying down on a bench, couch or on the edge of your bed, have both knees bent
• Scooch one hip slightly off the surface you're on so one leg is hanging off the edge, keep both legs still bent for balance
• Using a strap or just with your hands grab onto your thigh or knee to pull the leg that is fully in contact with the bench to your chest
• The leg that is lying off the side can gently stretch out and let the leg relax
• Keep pulling the other leg in, and hold for 20-30 seconds before coming out and switching sides

The floor option: Of course this can be done on the floor, it's the exact same movement just not elevated! The stretch will be much less intense.

Thoracic Rotation Stretch

• Seated upright, have your feet planted firmly on the ground a little wider than your hips
• Reach one hand around to be behind your hip, and the other grabbing the outside of the leg you are turning towards
• Do your best to keep your spine upright and lead with your chest, your neck will twist looking over your back shoulder last
• Hold for 20 seconds before slowly untwisting and switching sides

If you have a bench like me: Grab a hold of the other edge of the bench, this gives you some leverage to twist a bit deeper.

Couch Stretch

• If you're using a fitness bench like me, adjust it to 60 degrees, or use a couch, or a chair with a good cushion for your knee
• Bring the top of your foot to the back of your chair/bench/couch and your knee at the edge of the chair
• Lift your chest up, and tuck your tailbone in to start feeling the quad stretch
• If your muscles are feeling ok, you can bring your knee closer to the back of the chair, and walking your standing leg back to keep your spine neutral
• Hold for 15-30 seconds before slowly coming out and switching legs

Be careful: This does go into a deep flexion of the knee, so don't push into it - rather ease into it slowly (over weeks), rather than pushing into pain.

Let me know how those stretches go! There's always lots of little ways to adjust movements to work for your body, so remember to take your time and play around a little to see what feels good for you.

Enjoy a cup of tea when you can,
Vera

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