Scrapbooking Ergonomics Part III: Stretch (for) Your Supplies

Halloween. Thanksgiving. Christmas.

For some, these holidays inspire photo opportunities, unique altered art projects, and fabulous layouts. For others, they incite feelings of fear and dread... of missed deadlines, financial stress, and the fact that a new year is barreling down on us and we still haven't finished last year's albums. But just as you can learn to stretch your supplies through this financially tight time (did someone say "budget"?), you can also stretch your body to better manage the physical strain of the holidays. These stretches are easy to do at your scrapspace, in the car, or just about anywhere:

1. back bend - we're constantly leaning forward over something, layouts, cooking, etc. To balance out your back muscles, take time to lean backwards and look up at the sky (or ceiling). With your hands on your hips and feet hip width apart, gently lean backwards and look up. Repeat 8 times, holding just a few seconds.
   
   
   
   
   
   
2. neck stretch - your head can weigh anywhere from 7 to 10 lbs on top of your neck, but with your neck stretched forward over your layouts, your head feels more like 15 to 20 lbs. To stretch your neck muscles, bring one ear towards the same shoulder (don't raise your shoulder to your ear); repeat on other side. You can also do neck rolls but be careful when rolling into extension.
   
   
   
   
   
   
3. wrist/forearm stretch - after intense typing (for all that journaling) and other fine motor activities (such as cutting with scissors, doodling, etc.), your wrist and forearm muscles can feel tight. To stretch them, push your chair away from your desk to arm's length, place your hands on your desk and stretch them up and down.
   
   
   
   
   
   
4. chest stretch - pec (chest) muscles can get tight from stamping, punching, and eyelet setting (especially if you do all these things sitting down). To stretch out those muscles, interlace your fingers behind your back and squeeze your shoulder blades together. You can also try lifting your hands away from you to increase the intensity of the stretch. Hold 30 seconds and repeat 3 times.
   
   
   
   
   
   
5. hamstring stretch - after sitting for long periods of time with your knees bent, your hamstring muscles can get tight. Stretch them before you get up to walk around. While sitting at the edge of your chair, with one foot firmly on the floor, stretch the other leg out and lean forward (at your hips, not your back) towards your toes. You will feel a stretch in the back of your leg. Hold 30 seconds and repeat 3 times on both sides.
   

As part of a healthy exercise program, experts recommend adults stretch for at least 15 minutes daily. It helps to relieve stress, increase blood flow, and reset the body from poor posture habits.

So in your race towards the new year, don't let the holidays leave you feeling stiff as a mummy. Try these stretches between layouts and you'll find yourself wrapped up in feelings of good cheer.

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