Stretching/Movement

S: Movement/Stretching
M: Will ask the client to self report how many times he stretched and moved during his work day
A: Client will practice whenever he feels tension and stress
R: Reduce stress and tension
T: 1 week - will ask client to move and stretch daily at work

Male, 52 years old, high stress career. Constantly in high stress meetings, bi monthly work travel, stress of supporting family, has 2 children in college to pay for and 2 elderly parents to worry about. He has gout, gained weight in the last 2 years, sleep apnea and some ringing in the ears.

-Meeting with the client in person. Using Hatha Chair Yoga warm ups for the upper body and lower body.
-In a seated position, with the feet planted firmly on the ground, sitting in the center of the chair, shoulders and jaw relaxed.
-Start with ear to shoulder stretches
-Shoulder rolls
-Arm raises - option: holding a wrist and leaning over to one side
-Arm raises - option: cactus the arms
-Seated cat/cow
-Leg lifts - option: rotate the ankles
-Leg lifts - option: flex and point the foot
-Allowing my client to use all of the above and/or choosing what felt right for them.
-Linking breath with each movement

5 Koshas: Annamaya Kosha - the physical body. Pranamaya Kosha - vital body. Manomaya Kosha - emotional body
8 Limbs of Yoga: Ashtanga Yoga: Asana - physical movement. Pranayama - yogic breathing
Integral Yoga: Integral Yoga Hatha class - we begin with stretching, working from the gross to the subtle.

My client was able to demonstrate all the stretches and mentioned it felts good to stretch. We would meet again in a week.

I suggested to my client to stretch as often as he could during the day, linking his breath with the stretches. I further explained he didn't have to do all the stretches at once but rather pick and choose what felt right and he should add any other movements he wanted. I mentioned he could even do leg raises during a conference call and no one would know because they couldn't see his legs.

Yes, my intended plan and goal was achieved. My client stated, he stretched often during the work day which allowed him to release some tension and stress. He said he gravitated towards the arms raises, stretching to one side and cactus of the arms more because it allowed him to release the shoulder, neck and back tension. He felt so motivated that 2x during the week, he went for a brisk walk around the building during a conference call. I was elated when I heard that! He listened to his body and did what felt right. The goal was to reduce some stress and tension.

I didn't have to adapt anything in my plan. I learned showing my client some simple stretching exercises and suggesting he choose and add what he felt he needed exceeded my plan. He felt good, was able to reset his body, breath and mind and even added in a few brisk walks during the work week

I wouldn't change a single thing. I showed him some simple stretches he could do in his chair that didn't take a lot of time or effort. My goal was to have my client add in some stretching and mindful breathing during the day to reduce his stress and tension. I never want to make my client to feel like it's an extra burden. I think it was so well he added in 2 brisk during the work week.

• The-Simple-Act-of-Stretching-Center-for-Healthy-Aging.pdf
• Effects-of-Acute-Stretching-on-Cognitive-Function-and-Mood-States-of-Physically-Inactive-Young-Adult.pdf
• Why-Does-Stretching-Feel-Good-Benefits-and-Why-It-Feels-Good.pdf