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Episode 6: S T R E T C H

Description: This week, Dr. Boogren shares a strategy that has greatly improved her physical health and may benefit you, too.

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Transcription: Hi, and welcome to episode six of season four of Self-Care for Educators. I'm your host, Tina Boogren. This week's invitation is to stretch. I am at an age now where I have to stretch. My, my running joke I always say I'm kind of like the Tin Man, like in order for me to get going in the morning, for me, the secret juice is stretching. I was having all sorts of, of sciatic nerve pain and just feeling stiff and, I didn't like it. And, I have actually since January 1st of 2023 committed to stretching every single morning, and I've done it and continue to do it and will continue to do it. And, it makes such a difference. Ideally I try to do 10 minutes in the morning when I wake up and that just feels so good now. I have to plan it into, into my day, into my morning routine. You might recall that episode four was all about our morning routine. And, part of my morning routine for sure has been stretching. Not only is it so good for my body, but it's actually just a really good way for me to kind of. calm my mind down as I move into the day.

That was kind of an unexpected little bonus of doing this morning stretch. Now, I oftentimes stretch in the evening, as well. Definitely before I work out and when I get done working out, but I really am thinking here about that morning stretching. Now, I'm a Peloton person, and I have the app, and so I do pretty much the same 10-minute routine from Ben Aldiss every single morning, but you certainly don't need to follow that app or any app just doing some stretches. You can easily go to YouTube. Go online Just find some stretches that feel good for you. I just like the ease of not having to think about it, and I just follow, follow what the instructor tells me to do, and I do, and it feels so good. Everything from some downward dog stretching to some pigeon poses to just some big reach up and stretch and side bends. All of those pieces feel so good to my body and help me move into the day without pain and much more mobility, which is so important in the job that we all have, right?

And, especially if it kind of feels like overwhelming to get a full workout routine going, maybe you just start with stretching or maybe you already have a good workout routine going, but you don't stretch. That was me for years. I would just go jump on the treadmill or jump on the bike, like jump right into things, which is probably why I was having such intense sciatic nerve pain, I now realize. Oh, stretching really is important. It's not just a nice if I have some time, but it is an absolute necessity, and it feels so good. And, I've talked to, I've got this fitness group that I'm a part of. And, so many of us in this fitness group have talked about the difference stretching has made, especially when we don't stretch and realize, Oh, that feels very different. It's actually upped our performance, upped our sleep, upped our, our mood, all of it.

So, I want you to experiment. Try stretching this week. Some mobility work ... If you will figure out again when it works for you. For me, I have to, it is a non-negotiable for me to do it in the morning, but maybe for you, it's, it's more before you go to bed. What a great way to just kind of shake off the day, move the stress out of your body, calm your mind down. It feels so good to stretch. It's kind of that it can kind of be a tiny bit painful, but when we breathe through it and each ... Here's what I know for certain you guys having done this for quite a few months now every single day without missing a day, it gets easier and my body feels so, so much better. It used to be really hard for me to get into pigeon pose and now I can do it. Now, I can just can actually sit crisscross applesauce. My hips were so tight for so long that that hurt me to do. But now, I can do that with ease, and I am getting older. I don't know if you are, but I am getting older. I'm just teasing. We all are, right? And, all I know is that at this age of my life, I'm 48 years old. I know that I have got to keep the mobility as an essential part of my routine.

I tend to think of just kind of working out like the walking and the cycling and the strength training that I do, but I forget how important the stretching and mobility is. And so, I've put that on the top of my list, and I offer it to you to put that on your list, as well. I hope it makes a difference for you. Here is to Brooke and her magic for making this happen. We are so grateful for you. Thank you so much to Solution Tree and Marzano Resources for this job that I get to do. And, to you, my bad-ass Self-Care Squad. May you stretch and bend and ease into your day or close out your day with just a little time devoted to you and giving back to your body. I hope you feel a difference this week. I'm cheering so stinking hard for you. Have an amazing week.

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