Step 1 - A Series of Stretching

Usually everything begins and ends with food or exercise and the two's interrelationship...
While that is very true, most people already know what they need to eat more and less of, and that they should do some form of exercise. What most people don't realize is the importance of this one, life-changing activity that is not dependent on either food or exercise... and that is: STRETCHING!

food can seriously alter your mental and physical states
exercise can also alter your mental and physical states

STRETCHING is an often over-looked and under-appreciated way to alter mental and physical states. It is also how to avoid and bounce back from injury; how to singly increase circulation and metabolism, decrease pain and stress, improve mood and motor function... and it's the easiest damn thing to do regardless of what level you're at.

The best thing about stretching is that no matter what level you're at the benefits are the same - the only trick is knowing how to modify and listen to your body to get the best stretch possible.

Where to start:

Lay on your back on a firm surface - heels together, relax your feet so they fall away from each other; hands at your sides, palms up; relax your face, your jaw, breathe in for 3 counts, breathe out for 3 counts... with each breath let each muscle from your head further and further down hang limp.

Give yourself a few minutes, clear your mind... if you can't, then focus on one thing, like a flower, or your love's face, and nothing else.

Next, take a deep breath in, and while you exhale, bring your knees into your chest and hug them.

The alternate is to bend your knees and place your feet on the floor hip distance apart as closely tucked to your body as possible.

And as before, breathe in deep 3 counts, and out 3 counts, letting your lower back melt into the floor. Give yourself a few minutes and clear your mind again. Then slowly and gently lean your knees side to side or roll subtly side to side - hold to one side, then the other, breathing in and out each time you shift.

While laying, an easy way to stretch the upper body is to simply lay your arms straight out from the shoulder, bend at the elbows perpendicularly, palm up. Relax the shoulders, elbows, and neck.

So, I discovered that if I rolled out of bed when my alarm went off, onto the floor, and snoozed while doing these poses, it made it so much easier to get up 10 minutes later. And even though I was working 7 days a week, I felt motivated and less stressed when I did it. Not only that, but at age 22 I was suffering from chest pains - quick, sharp, inexplicable pains I never got diagnosed - but after starting this small regimen, those went away... when I stopped for a couple months it came back, so for years I managed to keep myself doing these stretches. Additionally, at that age I also threw my back out loading trucks (I ran a shipping department), and it is an ideal, low-impact way to stretch and improve circulation for that sort of injury, relieving a lot of the pain that comes with just simply standing, walking, and weather change.

I know this seems small, but, like a lot of small things, it makes a substantial difference. Recently I've been so stressed I haven't been able to sleep. I hadn't been 'feeling' stressed, I hadn't really been acting stressed, but my mind was racing and unsettled, and I realized I was suffering from stress. So, after hours of restlessness, I lay down in my library, which is my chill room, sprawled out, heels together, arms out, palms up, breathed slow and focused on my flower guillardia since I couldn't clear my mind... Slept like a log, and despite being sick, I'd wake up feeling motivated!

No diet change, no strange positions, or even exercise, just 5-10 minutes of snoozing time before and/or after bedtime. Don't even have to change clothes or get any equipment, the hardest part is finding a comfortable place and spending a couple minutes letting go. But every time you do it, it is worth it, so the goal is to do it at least once every day - and over the last week, I have.