Fitness Tips

All About Stretching

Fitness tips with Leanne Spencer | www.bodyshotperformance.com

Most of us know that stretching our muscles is important. It keeps the muscles strong and healthy. Strong, healthy and flexible muscles are also needed to keep your range of motion in our joints. If we don’t look after our muscles we are at a higher risk of developing joint pain and injuries. But there is a particular stretch I would like to mention this month: The Power Pose Stretch - see below. You may or may not have heard of it, but it is great one! But first, did you know, that stretching also produces neurochemicals in your brain?

Stretching Releases Endorphins

Stretching is a great way to generate endorphins. Endorphins are hormones that interact with pain receptors, so they make us feel good. You can get endorphins from running, you get it from exercise. You can get it through a massage. You can also get endorphins through stretching, which is probably the most accessible of all those things. Stretching is a very light form of exercise and therefore produces endorphins in the brain. The best thing about stretching is that it is something you can do almost anywhere, any time. It is free and available to almost all of us.

The Power Pose Stretch

The particular stretch that I am going to show you is also known as the power pose made famous by Amy Cuddy in her Ted talk. The science has been kicked around a bit, but it is been reproved and re-established that it can give you: A 20% increase in testosterone, which is great for energy for men and for women A 25% decrease in cortisol. So it boosts energy and makes us feel less stressed. Very powerful. Now you need to hold this for two minutes and this is the pose. Your hands are pointing up, feet a little bit more than hip-width apart. Chin slightly raised there so your eyes are looking to the rising sun and you open up the chest. Bring your arms and shoulders back to the point where you can feel the stretch, but not so much that it is uncomfortable. And then you hold this position for two minutes. You breathe through it. Breathe in, breathe out. That is how you’ll be able to hold this stretch for two minutes, but otherwise you will find that the arms get tired. But you’ll get an incredible tingling sensation during and certainly afterwards and that’s endorphins.

Feel Great After Only Two Minutes of Stretching

So stretching and using the power pose is a great way to make yourself feel better, feel more alert, feel more alive, feel more energised in just a couple of minutes done as I say anywhere. So I hope that’s all been helpful. Try this stuff, pick out what works for you. Disregard what doesn’t, you don’t need to focus on every single aspect of this, make it work for you, make it personal, all the very best for now. Stay healthy.

7th– 16th May

The Dulwich Festival (7th-16th May) returns with a veritable smorgasbord of virtual delights with offerings of art, music, talks and literature. The Festival will also host a series of lively and thought-provoking live streamed events, including with Mercury-nominated folk musician, Sam Lee discussing his debut novel, ‘The Nightingale’ with Harriet Lamb, author and CEO of climate solutions charity, Ashden. The Extinction Rebellion activist and conservationist will tell his story of our changing environment through this elusive bird. Danny Dorling, author and Professor of Geography, University of Oxford, will be in conversation with Guardian journalist, Zoe Williams. Catch-up with them after their riotous first visit to the Festival six years ago as they explore changes in our society. Questions from the audience are very welcome. Jennifer Scott, Director of Dulwich Picture Gallery, will be exploring ‘Unearthed: Photography’s Roots’ with the exhibition curator’s, Alexander Moore. Exploring Dulwich’s rich history; Professor Alison Yarrington, alongside Dr Dawn Pereira and Dr Melanie Veasey, will be recounting the story of Tasmanian sculptor, Oliffe Richmond’s, epochdefining ‘Striding Man’. The impressive outdoor bronze sculpture was gifted to the presently named Charter School in 1962, however having sustained damage, it has been boxed up for many years. Tickets to the event are free, with donations in aid of its restoration. Virginia Calder, Professor of Ocular Immunology at UCL Institute of Ophthalmology, will be in conversation with Dr Tom Best MBE, Clinical Director for Critical Care at King’s College Hospital discussing the journey of the Covid-19 vaccine amongst other topics. Tickets to this event are free, with donations in aid of King’s College Health Charity. And who knew that Herne Hill’s Velodrome played host to Basket Racing in the 1940’s! Local historian, Ian McInnes will be giving an illustrated talk looking at a range of different sports and sports personalities who have graced the green pastures of Dulwich from 1870-1970. Returning by popular demand, poet, comedian and musician, John Hegley, will explore ‘Fish and Ships’ in a family workshop. Inspired by the French ‘Poisson d’Avril’, the continental April Fool’s Day tradition of fashioning and fastening paper fishes onto unsuspecting jackets; join John in the making of fish and the drawing of ships! Very limited capacity so bag your ticket now. Spring is the theme for this year’s Children’s Art competition and for those budding writers, the Flash Fiction competition returns after its popular

debut last year. Fiction competition judges including Alice Castle and Marianne Kavanagh will be in conversation early in the Festival, exploring their fascinating journeys into writing. Over 60 artists will be exhibiting online in Artists’ Open House with ample opportunity to purchase art. Many artists shifted their artistic interests during their lockdown isolation; regular Festival contributor, Alice King, rediscovered her joy of painting, inspired by walks and photography of the changing seasons. She will have mounted art, prints and cards to purchase, alongside her colourful glass tableware. Kevin Dutton produces limited edition prints of the photographs he takes of plants and flowers grown locally in his garden and at his allotment. Whilst painter, Alice Luetchford spent her lockdown in the Swiss Alps capturing the magnificence and joy of the mountains. In between canvasses, Alice was hurtling down the mountains, training for the Winter Olympics 2026, as her blind husband’s ski guide. New podcasts and short films can be enjoyed on demand throughout the Festival, with contributions from local ornithologist, Dave Clark, and also Chair of Dulwich Society Trees Committee, David Beamish both exploring the natural riches of Dulwich Park. Whilst acclaimed indie-folk quintet, Patch and the Giant will contribute a new song recorded especially for the Festival. The Festival is bursting with treats for all tastes, for further details and tickets, please visit:

www.dulwichfestival.co.uk