Treat Yourself Well
Fall is in full swing with kids/grandkids back in school, sports schedules pack the evenings and weekends, and yard cleanup from summer gardening and raking leaves keeps us all so busy! This is the time of year when colds and flu bugs start ramping up, so it is important now more than ever to keep yourself well so you can enjoy the upcoming holiday season. There is so much advice on what we could be doing to take care of ourselves, but it can be overwhelming to put it all together and find the time in your day to actually DO the recommended things! So many of us are caregivers and are in the habit of putting other's needs before our own. Remember the advice from the flight attendants to "Put on YOUR oxygen mask before assisting others" or you may have heard "You can't pour from and empty vessel." I'm on a mission to simplify things and help my clients (and myself...) learn to "Treat Yourself Well."
I've come up with an easy activity to remember and perform that will feel good and help enliven key muscles in your neck, shoulders, upper back, and core to energize your mind, enhance your ideal alignment and posture, minimize pain, and keep your immune system boosted, and the best thing is that you don't need any extra equipment. Sound too good to be true? If you can remember 3 letters, you'll never forget this game-changing "trick" that I've already shared with a handful of clients.
This "trick" is very practical and versatile, as it can be performed while sitting, standing, lying down, and walking. This simple activity involves making 3 positions with your arms. If you want to "Treat Yourself Well" and can remember the first letters of each word in the phrase, T Y W, you will always remember this easy trick!
T stands for Treat
Make a "T" shape with your arms stretched out to either side with your palms facing forward. Be sure to keep your shoulder-blades down and back, anchored to your ribcage. Take a full breath into your belly and as you exhale, engage your shoulder-blades down and back as you reach out through both of your middle fingers to feel the elongation/stretch through the front of your neck, chest, shoulders and arms. Hold this position for 3 full breaths, relaxing slightly as you inhale, and reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position.
Y stands for Yourself
Move your arms into a "Y" shape, as if you are at a wedding and doing the "YMCA" dance move. Be sure to keep your shoulder-blades down and back again, just like during the T position, and position your hands so your thumbs face the back of your body. Take a full breath into your belly and as you exhale, engage your shoulder-blades down and back slightly more as you reach up and out through both of your middle fingers to feel the elongation/stretch through the arms, shoulders, armpits and ribcage. Hold this position for 3 full breaths, relaxing slightly as you inhale, and reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position.
W is for Well
Move your arms into a "W" shape with elbows bent out at your sides, palms facing forward or with pinky fingers facing the back of your body. Take a full breath into your belly and as you exhale, allow your shoulder-blades to engage down and back on your ribcage and feel the elongation/stretch through the front of your shoulders, arms and chest as you reach your pinky fingers back. Hold this position for 3 full breaths, relaxing slightly as you inhale, reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position.
So there you have it! It's as easy as TYW to Treat Yourself Well! When you "embody" these letters and perform these simple movements, you truly are participating in a form of self-care. This easy trick will help you fill your own cup so you can continue to pour out for others. Let me know how this goes for you and what you notice in your body and in your life as you make this a daily practice. You deserve to take the time to TYW!
