Calm Your Nervous System Through Stretching

Stretch Your Way to Serenity.

The Nervous System and Fascia: A Complex Relationship

Fascia, a connective tissue that envelops muscles, bones, nerves, and organs, is more than just a packing material.

 It's a sensory organ, rich in nerve endings, that plays a crucial role in proprioception (body awareness), pain perception, and overall bodily function.   

The nervous system controls and coordinates all bodily functions. It's intimately connected to the fascia. When the fascia is healthy and hydrated, it allows for smooth movement and optimal nerve function. Conversely, tight, dehydrated fascia can restrict movement and put pressure on nerves, leading to pain and discomfort.   

Stretching as a Nervous System Regulator

Stretching is a powerful tool for influencing the nervous system. Here's how:

• Stimulates proprioceptors: Stretching activates sensory receptors in the muscles and fascia, providing the brain with up-to-date information about the body's position. This enhances body awareness and coordination.

• Reduces muscle tension: Tight muscles often accompany a stressed nervous system. Stretching helps release this tension, promoting relaxation.     

  • 1.  The Power of Stretching: Your Key to Pain Relief and Overall Wellness www.professionalpt.com

• Activates the parasympathetic nervous system: Regular stretching can shift the body from the "fight or flight" response (sympathetic nervous system) to the "rest and digest" response (parasympathetic nervous system).     

Finding stillness while stretching provides anxiety relief

Benefits of a Calm Nervous System

A balanced nervous system offers numerous benefits:

• Improved sleep: When the body is relaxed, it's easier to fall asleep and stay asleep.

• Reduced stress: Regular stretching can help manage stress levels by activating the relaxation response.     

  • 1.  The simple act of stretching - Center for Healthy Aging - Colorado State University www.research.colostate.edu

• Enhanced focus: A calm mind is better able to concentrate and process information.

Incorporating Stretching into Your Daily Routine

• Morning stretch: Start your day with gentle stretches to awaken your body and mind.     
  

• Micro-breaks: Take short stretching breaks throughout the day to combat stiffness and reduce stress. Neck pain? Stretch your neck throughout your day. Back pain? Stand up and move around. Try some side-to-side bends, or tiny back bends. Start small. Don't push yourself to uncomfortable lengths.

• Evening wind-down: Incorporate stretching into your bedtime routine to promote relaxation.     

  • 1.  10 Stretches to Do Before Bed to Improve Your Sleep - HSS www.hss.edu

• Yoga, Pilates or Somatic Exercises: These practices combine stretching with mindfulness for a holistic approach.     
  

• Foam rolling: This self-massage technique can help release tension in the fascia.  

Psoas stretch ( deep abdominals) at Spokane Stretch

• Fascial Stretch Therapy: 1:1 pain-free, table-based assisted stretching. This bodywork is known to release tight sore muscles while decreasing your stress. It's highly effective and relaxing. You get to relax, while your trained stretch therapy practitioner works to help your body move with more ease and less pain.
  

Move your body first thing in the morning for a burst of energy

Remember, consistency is key. Even short, regular stretching sessions can make a significant difference in your overall well-being. Listen to your body, and gradually increase the intensity and duration of your stretches as you become more flexible.   

Would you like to learn about specific stretches for relaxation or focus? Let me know!

Thank you for being part of my Stretch Community!

XO, Becky

Spokane Stretch, Owner