To the casual observer it would seem that housekeeping and physical flexibility don’t have much to do with each other; with the possible exception of twisting yourself into knots trying to nab the dust bunnies behind your couch. In fact, stretching is one of the best ways to tidy up and set right a disorganized body. A well designed flexibility program lengthens the body, opens up the joints and returns us to a natural posture. A well stretched body is much like a freshly cleaned house just before the first party guests arrive, primed and ready for anything. Putting away your socks and taking the dirty dishes to the sink also keeps the body warm, which makes stretching more effective. When used in an interval fashion both of these modes compliment and intensify the effectiveness of the other.

I have recently developed a “stretch and straighten” routine that I do most mornings. The basic format includes two stretches, done back to back and then two items put away. I then repeat the same two stretches; attempting to go a bit deeper the second time around, and then return two more items to their proper places. I do 10 different moves, twice each for a total of 20 stretches and put away at least as many errant objects. I hold each stretch for 15 to 60 seconds.

After the workout my body feels limber and loose and my bedroom looks great, the floor as clear and uncluttered as my mind. This system works best for the type of person who enjoys multi-tasking and who doesn’t feel wrenched when switching between different activities.

Here are a few guidelines for creating your own “stretch and strengthen” routine:

Choose stretches that work more then one muscle group or target flexibility and balance at the same time. This will save you time and keep you challenged. It’s a good idea to take a few yoga classes and borrow some of their moves as most yoga stretches are multi-dimensional. It also helps to choose moves that flow from one to the other. This will make the routine more enjoyable and effective. An example from yoga that illustrates this is a downward dog into a cobra. Pick up a yoga or flexibility book to get lots of ideas and for quick reference.

Be flexible with yourself on the tiding part of the routine. If you accidentally get caught up in doing all the dishes and lose the flow of your stretching just turn off the sink and come back to it. The dishes will wait for you to complete your next two moves. Also, don’t try to do any major housecleaning while you are doing your routine. It’s more about eliminating clutter and creating order and less about sponges and giant bottles of 409.

Put the stretches that you really enjoy at the beginning and end of your routine. You will remember these most and they will keep you coming back. It is also important to choose moves that target the areas that you are tightest. For most people this is the long muscles of their legs (hips, hamstrings, quadriceps and calves) and spine.

My routine:

Warm-up:

Body Lengthening: reaching one arm at a time toward the ceiling.

Mountain Pose

Runner’s calf stretch (up against a wall)

Pick-up 2 items

Hanging shoulder stretch (arms on my dresser)

Forward bending

Pick-up 2 items

Arms overhead side bend

Half-nelson shoulder stretch

Pick-up 2 items

Standing hip stretch (with opposite twist) both sides

Backward bend

Pick up two items

Angry cats (on my bed)

Baby pose (on my bed)

1. Exercise is almost always more fun then work, but often times less glamorous then the multitude of tempting after work activities. If you take care of your workout at lunch you won’t be tempted to skip it later.

2. Working out at lunch breaks your day into two manageable chunks.

3. A noon time workout will give you a blast of energy that will carry you through the mid-afternoon doldrums. Don’t listen to what your jealous, back-biting, self hating co-workers say about you actually taking a lunch. You will be more productive, and sexier, in the afternoon. Remember, you get paid for what you produce, not for holding down your chair.

4. If you don’t feel particularly competent or appreciated at your day job, a workout can be just the thing. The burst of endorphins will help prop up you flagging self-esteem and if you do something you enjoy eventually you will be good at it. I don’t care what your boss, girlfriend and mother say, you can do something right.

5. You only have about an hour so your workout will be intense and efficient. A great use of your valuable time.

6. Having a workout planned is a great excuse not to go to lunch with annoying co-workers.

7. You’ll be so hungry after you workout that even a healthy, fiber rich, tasteless lunch will taste great.

8. Working out in the early morning (especially if you are over 30) can be a creaky and uncomfortable experience. By midday the body is warm and ready for action.

9. Because you’ve got to get out of the office. Stretch your muscles, feel the sunlight on your pasty skin, get some perspective.

10. You will have your evenings free. Learn a language, go to the ballet, tame of herd of wild guinea pigs. The world is your oyster!