The flexibility principle: add these essential stretches to your routine for improved strength and reduced stress

Muscle & Fitness/Hers, Sept-Oct, 2003 by Lara McGlashan

Most people think of dancers as being able to fold like a jackknife, but dancer/choreographer Michelle LeMay begs to differ--at 20-something, she was actually stiffer than a dry martini. "I was doing some hardcore street dancing, and in the morning, I was walking like an old lady," laughs the author of Essential Stretch (Putnam, August 2003).

LeMay's Essential Stretch program integrates flexibility, movement and meditation into one solid therapeutic plan for your body and mind. "Whereas most stretching involves holding individual poses, Essential Stretch is about moving gently through the stretches. You lengthen your muscles while you empty your mind of clutter," explains LeMay.

the plan

To begin, follow the order of stretches as shown. As you become familiar with each stretch and what it accomplishes, you may tailor the program to your own needs. The whole workout should take 20-30 minutes for a full-body session. "If you're crunched for time, choose one or two full-body stretches and do them to wake up in the morning, relieve stress midday or relax at night before going to bed," recommends LeMay. "And because this program is about movement, you don't have to warm up beforehand. Just jump right in."

As you move through each stretch, breathe with the motion. "There is no set breathing pattern like there is in yoga," says LeMay. "Just breathe slowly, deeply and deliberately, envisioning every cell in your body getting more and more oxygen."

Like all fitness programs, the benefits of stretching are cumulative. "You'll notice stress-relieving results the very first day you try it," says LeMay. "After a few weeks you'll see some new physical changes in your body, and after a few months, you'll be a whole new person, mentally and physically."

standing caterpillar (perform 4 times) Muscles targeted: neck, back, glutes and hamstrings "This exercise helps align the spine and encourages energy to nourish your spinal area," says LeMay.

diagonal spinal roll (2 to each side) Muscles targeted: neck, back, glutes and hamstrings "This is especially helpful if you are tight through the rhomboids or lower back," LeMay explains.

seated straddle (8 to each side) Muscles targeted: adductors, hamstrings, glutes, lower back, obliques "This is a super relaxing stretch and really allows you to loosen up all over." says LeMay.

bird of paradise: sway (3-4 times per side) Muscles targeted: shoulders, back, glutes, hamstrings and adductors "This stretch opens the hips and shoulders while stretching the torso and toning the midsection," says LeMay.

bird of paradise: full range (3-4 times per side) Muscles targeted: shoulders, back, glutes, hamstrings and adductors "The unique extended range of this motion is extremely effective for those with locked-up hip joints," explains LeMay.

spinal twist (1-2 minutes each side) Muscles targeted: chest, anterior deltoids, back, glutes and hips "This helps align your spine, so don't be surprised if you hear a little cracking when you do this one," says LeMay.

Michelle LeMay has created a CD of calming music to pair with your stretching sessions, as well as an Essential Stretch video. Both are available on her website, www.michellelemay.com.

RELATED ARTICLE: tips for successful stretching

* Begin with a total-body stretch before moving to a lower- or upper-body-only stretch.

* Work within your own range of motion, not to the point of pain or reflexive tightening.

* Breathe slowly and deliberately throughout your session to relax your muscles and oxygenate your cells.

* Relax your mind as well as your body. Focus on the task at hand instead of on your daily strife.