Williamson - Move Free Your Body Through Stretching Movement

BLOOMSBURY SPORT

Bloomsbury Publishing Plc

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First published in Great Britain 2020

This electronic edition published in 2020 by Bloomsbury Publishing Plc

Copyright Lexie Williamson, 2020

Photography by Henry Hunt, 2020

Illustrations Anna Morrison

Lexie Williamson has asserted her right under the Copyright, Designs and Patents Act, 1988, to be identified as Author of this work.

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ISBN: 978-1-4729-7489-1 (PB)
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CONTENTS

INTRODUCTION

Our bodies are designed to move and move a lot through all planes of motion, such as forward bending, twisting and side bending. As children, we relished this freedom as we tumbled, ran, flipped and cartwheeled without limits. Yet as adults, our jobs, responsibilities and lifestyles rarely allow us to enjoy the kind of multidirectional movement we once did without thinking.

Maybe you sit for eight hours a day hunched over a laptop. Perhaps you are frequently behind the wheel as the family taxi driver, or are studying for important exams. This enforced stillness is often an unavoidable element of our busy modern lives, but can lead to a gradual restriction of movement and muscular tension thanks to the move it or lose it principle.

Our soft tissues tendons, ligaments and muscles need to work through their range of movement to stay strong and supple. This, in turn, allows us to live in comfort and move with ease and do the things we love, be it dancing, running, rowing or weightlifting.

You are probably only too well aware of this need to move more and would love to rediscover that natural flexibility, but lack time and energy, or are just not sure where to start. Maybe youve tried yoga and found the spiritual element off-putting or the bendy pretzel poses unobtainable for normal bodies.

Perhaps you find static stretching dull (youre not the only one!) or avoid stretching altogether but struggle to touch your toes or are sometimes aware of a niggling ache around your lower back.

The answer could be a style of dynamic stretching that will entertain even the most stretch-averse! A more playful, active style based on the premise that us humans naturally enjoy flowing motion, be it salsa dancing, running or tai chi. A style in stark contrast to sitting still and holding a stretch while the seconds tick by; one that will also offer the regular movement that health professionals tell us is vital to offset the stressful demands of modern life on the mind and body.

Move packages this, in the form of easy-to-follow, pre-prepared sequences called Moves that do all the thinking and planning for you. There are only six Moves and these form the core of the book, so the concept is simple: each Move highlights an anatomical area, from Unstick the Hips to Hamstring Releasing.

Less mobile and want a simplified version done with the support of a chair? Look up their more Gentle counterparts. Mastered these Moves? Then brave the Advanced versions. The fact that there are harder and easier versions allows for both progression and modification, and means they are open to everyone.

The idea is to work systematically through anatomical areas using functional but fun movements. These are not tied to one exercise discipline, but are a blend of techniques I feel fit the brief of improving movement ease and efficiency, as well as improving posture and strengthening the core.

Weve taken some gym-inspired mobility drills, included the odd animal inspired movement, added a pinch of strength work and mixed in a few yoga flows. Yoga bunnies will spot some staple classic poses such as Cat Stretch and Downward Dog. Gym-goers might recognise a hip flexibility technique or two from working on their squat form in the weights room.

Health-wise, some of the benefits will be immediately apparent, particularly in terms of releasing tension from areas such as the shoulders, which are quick to tense up. Move uses gentle motion to maintain a healthy back. The days of bed rest for lower back pain are over; the NHS now recommends staying as active as possible using walking, yoga or Pilates, not only as rehab but also prehab to maintain mobility and strength. Movement, as they say, is medicine!

Aside from the physical side, there are also clear mental benefits to be gained from taking brain breaks in the day, which research has shown can stimulate a flagging mind. Slow, mindful movement, especially when paired with conscious, deep breathing, can also create what psychologists call a state of flow. Being immersed in this flow state, created by synchronising the breath with movement, is fantastic for calming a busy mind, so works well after a frantic day.

So, where do we go from here? Before you dive in, take the time to read the next few pages, which will explain how to squeeze the most out of these sequences. Well also delve into the language of movement, and explore the numerous health benefits and the science behind this style of stretching movement. Whats more, Ill explain how to select and combine the Moves to enjoy the best release depending on where you feel the most stuck, and which Moves will give keep you strong and injury-free for running, rugby or rowing.