Mobility

A whole body consideration

Five Keys promotes mobility by encouraging a flexible, stable posture and postural integrity by integrated whole-body exercise methods. Exercises that bring about full mobility and good posture would necessarily include all muscle groups, and are based on stretches, twists and strengthening work.

The entire body, including the longer, larger muscles (i.e. legs, back, arms) and joints (feet, ankles, hips, shoulders, elbows, wrists, hands and spine), is stretched as a unit. Suppleness of the larger muscle groups encourages a greater range of motion of the joints, and increased strength and pliability of the whole structure. When the bones and muscles are in correct alignment the combined benefits creates postural integrity of the entire skeleton, in turn benefiting the health of the big muscle groups as well as the ligaments and tendons.

The result is a more stable, pliable and powerful body with performance levels increased in every respect – when all muscle groups are united in equal strength the total power and performance of the body is enhanced as a fully functional whole. Exercise such as walking, for example, beneficial as it is, only works on the legs, while many training programmes only emphasize single aspects of the body, for example, strength or cardiovascular stimulation.

Effective mobility ensures that the body is able to move with comfortable agility under any circumstances, be it the climbing of stairs, getting in and out of a car, walking over rough terrain, or crossing a sand-dune on the way to the beach. It becomes possible to enjoy the simple pleasures in life, such as working in the garden and playing with the children and even with the grandchildren. Mobility bestows the gift of youthful functionality independent of age, as the stiffness or inflexibility of age is not so much related to advancing years as it caused by disuse of the natural mobility of the body-structure. A powerful and youthful appearance is directly related to physical ability; the grace of upright mobility looks impressive and attractive at any age.

Mobility is of great benefit to the internal body systems. Movement stimulates inner health by massaging muscles, organs, nerves and, especially important, improves circulation and the functioning of the lymphatic- and hormonal systems. The twisting, turning and inversions of full body movement exercises dislodges physical and energetic blockages that may lead to diseases in the joints, organs or energetic systems affected by stagnant energy.

Mobility of the trunk encourages effective breathing, facilitating its effective expansion and contraction, while postural integrity develops the muscle control so necessary for effective breathing. This combination is aimed at gaining the health of the entire physical structure and its inner, unseen physiology in order to bestow glowing well-being. Such well-being is a direct result of a visibly vibrant, energized body rooted in a structure equally solid and mobile.

The exercises

Five Keys to Well-being contains 10 exercises for general mobility, flexibility and strength in the book. The Table stretch is an excellent example of an accessible and effective yoga stretch.

THE TABLE STRETCH

The table stretch is a most commendable exercise that can be done in two versions. The table stretch massages the muscle between the shoulder blades, releasing postural stress while improving ease of breathing. It also strengthens and tones all muscles along the spine while integrating the muscles of the back, the buttocks and legs. It also stretches the backs of the thighs and knees.

The freestanding version is a strong, back-strengthening exercise for capable, healthy practitioners, and the supported version may be practice with far greater ease, but with less power building advantages.

The Supported Table Stretch (1 to 2 minutes)

A supported table stretch is easy and accessible for most body types and conditions of practice, especially for persons who cannot ordinarily hold the unsupported version. The position is useful for learning and practicing whole-trunk breathing. It also aligns the spine, and integrates the muscle working and awareness of the upper and lower body parts – the lower back and buttocks and the backs of the thighs are stretched with relative little effort.

The supported table stretch may be used to massage stress out of the shoulders, releasing tightness along the spine, and around the rear aspect of the chest/shoulder blade area. The supported table stretch is one of the most versatile of all yoga poses with regards to time and place of execution. It may be used in any context, as preparation for any exercise, at the office as a poor posture and stress buster, and in the kitchen, making the best of a free minute or two waiting for a kettle to boil or tea to draw.

Stand, feet hip width apart, facing a wall, counter or back of an upright chair. Place the palms against or on the support. Move the feet back, stand slightly further than arms length from the back of the chair, or wall. Place the feet just far enough from the support to allow the trunk and arms to form a straight line when the straight arms are stretched out next to the head, hands placed on or against the support. Let the trunk form a 90º angle with the legs, and hold it parallel to the floor, face down. Keep the feet and legs firmly planted, ankles strong, and knees straight. Keep the head between the arms. Feel the stretch at the back of the legs, and where the shoulder blades are pressing together.

Bring awareness to the necessity of abdominal/chest expansion with a big inhalation. Note how the slow exhalation increases the depth of the stretch while simultaneously releasing stress from the shoulders and chest. Repeat the breath cycle twice more before allowing the breathing rhythm to quiet down. Stay with this feeling of quietness and being in tune with your body, relaxing into the stretch before finishing with a last large inhalation followed by a slow exhalation.

Use the inhalation to come up while pushing away from the support. Stand still and release the stretch from the shoulders and trunk, extend the neck by lifting towards the crown, allow the shoulders and chest to become soft, feel the difference to your posture. Feel the pleasant result of the opened, massaged plains of the trunk.

Free Standing Version (2 to 3 breaths, or 1 minute)

Stand upright, feet hip width apart and parallel, and relax on an exhalation. Inhale and lift upward from the hips while leaning forward with a flat back, stretching the arms straight forward, into the fingertips. Exhale as you push the trunk deeper into the stretch, keeping the arms next to the head, palms facing, flattening and straightening the back into a forward stretch that hinges right out of the hips, until the trunk forms a 90º angle with the legs. Remain here, looking down, the ears/head between the arms, stretching into the fingertips, pushing towards the hips back, lengthening the spine towards the fingertips.

Breathe as comfortably as possible. Keep the feet and legs firmly planted, ankles strong, and do not bend at the knees. Feel the stretch at the back of the legs, and where the shoulder blades are pressing together. Come up on the inhalation, lift the trunk, arms next to the head, palms facing, until you are standing upright, fingertips reaching upwards. Exhale while bringing the arms down, stretch to the sides, palms down, arms slightly to the back of the trunk, opening the chest and shoulders as wide as possible. Stand, relax, and allow the breath to return to normal.

Safety and protection from injury

Careful stretching carries virtually no risk of injury or damage, as no weights or quick, pounding movements are involved. Joints, spine, ligaments, tendons and muscles are moved and not yanked into position. Stretching, in accordance with correct postural and structural alignment, offers comprehensive protection from injury during any low-impact physical activities, and a high degree of protection even in high-impact sports.