Ten minute miracle: the AM/PM mind body tune up provides seven simple solutions to eliminate stress

American Fitness, March-April, 1994 by Risa Sheppard

As a fitness trainer, many of my clients are harried, type "A" personalities who book themselves from morning to night. Part of my job is to help them cope with their schedules, giving them the tools they need to reduce stress and maintain a high energy level.

I developed an easy-to-learn, 10-minute program to begin the day invigorated and unwind at each day's end---the "AM/PM 10-Minute Mind-Body Tune-Up." It combines seven simple exercises with meditations tailored to personal needs and goals, and clients love it. The 10-minute session is designed to help a person gain mental and physical focus when they need it most-- especially on busy days when they cannot meet for our usual hour-long session.

I encourage clients to take 10 minutes at the start or the end of the day, or both, to do a Mind-Body Tune-Up. Each session begins with a meditation focusing on an important part of their lives. Sitting with eyes closed, they think or say aloud a slogan that is meaningful to them. For example, an overweight client with a history of failures at exercise created the following meditation. "I am perfect just the way I am. I put aside all past negative feelings about my body and accept that I am at my own unique starting point. Today I begin my journey toward good health and peace within."

Another client who is trying to stop being a workaholic and perfectionist begins each session by saying, "I have done the best job possible. I am satisfied with my work and give myself permission to participate in enjoyable, non work-related activities." Other clients have meditation books they find motivating, so I encourage them to read or reread a passage before doing the exercises.

When doing the movement part of this program, it's important to maintain proper alignment. Focus on keeping shoulders back but relaxed, tailbone slightly tucked and hips squared. Don't arch the back. Throughout each movement, imagine a ping-pong ball at the center of your body, right behind the navel and in front of the spine. Concentrate on keeping the center in place during movement.

As you stretch, remember to breathe slowly in and out. Hold each stretch at a point that is comfortable, never painful, and don't bounce as this actually shortens the muscles. Perform the following moves each morning and evening for renewed energy.

Exercise 1-- Deep Breathing

Stand with the legs shoulder-width apart. Place hands just below ribs with elbows out, shoulders back but down and relaxed. Keep pelvis tucked slightly forward, and face forward. Inhale slowly and visualize a golden light surrounding you and flowing within you as you breathe in to a count of five. Hold each breath as you count to three, then slowly exhale to a count of five, feeling any tension melting away. Repeat three times, and you will be deeply relaxed and renewed.

Exercise 2--Chest and Shoulder Stretch

Remain in the same standing pose, but clasp hands behind the back. Raise the hands, keeping arms straight and elbows relaxed. Lift arms to a point at which you feel a comfortable stretch. Hold for 10 seconds and repeat three times.

Exercise 3--Wall Stretch

Stand with Feet shoulder-width apart and place hands shoulder-width apart on a wall a few feet away. Bend at the waist keeping back flat--don't let it drop down or arch upward. Bend to the point at which you feel a comfortable stretch on the back of your thighs. Hold for 10 seconds and repeat three times.

Exercise 4--Calf Stretch

With hands still on the wall, straighten up from above position. Keep heels on floor and lean forward bending arms until you feel a comfortable stretch in the calves. Hold for 10 seconds and repeat three times.

Exercise 5--Knee-to-Chest Stretch

Lie on the back bending one leg. Grasp the other leg behind the knee and bring it to the chest. Gently pull that leg toward the head, grasping on the back of the thigh, not the front of the shin. Feel a comfortable stretch through the low back and buttocks. Hold for 10 seconds and repeat three times. Then do three on the other side.

Exercise 6--Thigh Stretch

Continue to lie on the back with one leg bent. Grasp the other leg, again on the back of the thigh, and straighten the leg to the point at which you feel a comfortable stretch on the back of the thigh. Hold for 10 seconds and repeat three times. Then do three on the other side.

Exercise 7--Front Curl

Lie on the back with knees bent and arms across chest. Slowly curl upward, bringing shoulders off the floor. Keep the low back flat and slightly tilt the pelvis. If you feel the low back coming off the floor, do not lift as high. Exhale slowly as you sit up, counting one through five on the way up and five through 10 on the way back to the floor. Repeat 10 times.

Of course, it is necessary to exercise longer than 10 minutes per day to lose weight and increase fitness. However, this workout will keep the muscles toned and stretched and help relax the mind on those high-pressure days.

Risa Sheppard is founder of The Sheppard Method, a non-impact conditioning workout. She is also an author and lecturer and has been a personal trainer in Los Angeles for 13 years.