Program Week 1: creating new habits with static stretches!

Welcome to the first PRACTICAL article of this Habits challenge to create a new stretching habit.

If you’ve made it this far, you’re ready to start your 5 minutes of stretching a day. In just 30 days, you can change your daily life by creating a stretching habit.

In our fast-paced lives, it’s easy to forget to take care of your body. In our societies, we are constantly stimulated. Whether it’s physical or mental stimulation, it makes us forget the importance of stretching and especially listening to ourselves!

Many of us sit for two-thirds of our day! In the evening when it is time to go home, we forget we felt pain during the day because household concerns overwhelm us!

If you’re reading this article, it’s because you’ve already done half the work, AWARENESS.

We want quick and effective solutions for our everyday ailments, we call these solutions MEDICINES. Our mission with this challenge is to show you that it is possible to control, manage, and even see your muscle pain disappear with simple daily stretches. 

THE SEPTEMBER HEALTH CHALLENGE 

In this first challenge, we suggest that you choose a time of your day that seems appropriate for you to perform 5 minutes of stretching.

The daily repetition is much more important than the time you spend on it:

• Watering a plant every day for is not the same as watering it once a month for half an hour.
• Eating once a week is not the same as eating several times a day.

As François-Marie Arouet said: “  the perfect is the enemy of the good ”.

We must first create the system, before optimizing it!

The Goal of the challenge: Create a stretching habit

The goal is to do 5 minutes a day! If you want to do more, that’s up to you. If you want to do two 5-minute sessions a day, go for it! Whether it’s while waiting for the bus and at the office, so much the better, but commit to a minimum of 5 minutes.

WEEK 1: Create a Static Exercise Routine

For this first week of challenge: creating a stretching habit, we suggest that you take 5 minutes out of your day to do some stretching.

You can choose the time of day that suits you best and the position that seems most appropriate to you. In your bed in the morning, at work, on public transport…

Space should not be a limit, which is why we offer 5 categories of exercises that you can reproduce at any time of the day (Lying down, Sitting or standing).

The exercises are listed by family.

There are 4 groups of stretches ( also called families ): 

➊ Lay Down
➋ Standup
➌ Sitting on a chair
➍ Sitting on a mat

The goal of this first week is to choose one family per day and do 5 minutes of exercises with the stretches given in the free tracker: week 1 .

Example: Monday I feel like doing the exercises during my lunch break at the office, so I choose the stretch list that corresponds to the stretches seated on a chair.

How I proceed:

• I start my timer, 
• I do my 4 exercises with the help of the PDF 
• I realize a minimum of 5 minutes.
• I take my tracker to check the corresponding box.

Goal of the Challenge: Habits challenge

Remember that the goal of the challenge is to create a habit:

You can very well choose the same time of day for every day of the week. It does not matter.

The main thing is the connection with yourself

Don’t worry too much about technique at first. Connect with your body and if you think it’s hurting you, slow down. The goal is not to gain flexibility either, but to create a habit, to connect with yourself and to release certain tensions.

1. Feel good during and after doing it 
2. Enjoy taking time for yourself

Now you have the keys in hand to start your first daily stretches! It’s not complicated, you’ll see and you’ll get used to it very quickly. Don’t forget to fill in the Challenge schedule, which can be downloaded for free.

Do not hesitate to ask the community for advice or to find support in the meadow by sharing your anecdotes or difficulties in the Facebook group: ACRO WINE

Keep stretching and see you next week,

Acro-Wine Team

We’re here if you have any doubts, but remember we’re not doctors. If something goes wrong, the doctor has the final word.