How yoga, stretching and movement have changed Susan Zurawski’s life
She faced a diagnosis in her youth that initially seemed insurmountable. But Susan Zurawski found a silver lining during a dark time.
Susan shares her story in the hopes of encouraging others to look for more movement opportunities throughout the day and to gradually build their strength and flexibility.
Daunting diagnosis
Susan was diagnosed with multiple sclerosis (MS) at age 20. She had debilitating symptoms. “I went blind in my left eye, lost mobility and skin sensation on my left side, as well as bladder control, and was extremely fatigued,” Susan said.
A neurologist suggested she start doing yoga to help manage her symptoms. Susan took their advice. Movement, stretching and strengthening have since become a huge part of Susan’s life, and have remained a priority for four decades. In fact, she is now a Halifax-based yoga instructor.
Big benefits
Over time, Susan’s MS flare-ups became less severe and less frequent, until they went away.
“I now have ‘benign MS’ and have been symptom-free for years. Is it because of yoga? Well, it helped to change my health habits. I have a better diet, a stronger and more flexible body, and calmer disposition, so it didn’t hurt, that’s for sure,” said Susan.
Like Susan has experienced, there are many benefits of both yoga and moving more in general:
increased blood flow and more oxygen to the muscles
increased flow of the fluids in your joints, which helps to reduce friction and discomfort
increased levels of endorphins, the body’s natural pain relievers
improved focus and cognition
a stimulated endocrine system, which helps regulate bodily functions, including sleep
Start small
You don’t have to opt for formal yoga classes to enjoy the results of stretching, strengthening and movement. Understanding your own baseline is a crucial, early step.
“‘What can I do?’” is the question Susan suggests people ask themselves before beginning any new activity or routine.
Stability aids
Sneaking in a stretch throughout the day is a good way to start building momentum. Have five minutes to kill while dinner is cooking? That’s a perfect time and place to work in a few simple stretches.
“You’re looking for opportunities where you might work in that extra stretch, and kitchen countertops and tables are great [aids],” said Susan. Countertops and tables offer support.
Susan offered this simple stretch you can try at home:
Put your hands on the edge of a countertop or table
Walk your feet back
Bend at the hips and waist but only go as far as you are comfortable, allowing for a gentle stretch in your back
Bend your knees if it helps you balance
Your arms are now outstretched and you are looking down
Hold the position for a little bit if you can
Don’t forget to breathe
Walk back up to the countertop and rest briefly
Repeat a few times if you can
You are working towards having your knees straight and bending at a 90-degree angle
“This is a good stretch for the arms, hamstrings and back,” Susan said.
Rise, shine and stretch
Another good movement opportunity happens first thing in the morning. You can start to stretch in the comfort of your bed.
Knees to chest:
Push the blankets back so you can move freely
Bend your knees and gently pull them toward your chest
Wrap your arms around your knees if this helps
Hold your knees near your chest briefly while taking a couple of deep breaths
Stretch your legs back onto the bed and rest briefly
Repeat a few times if you are able
Shoulder shrugs:
Sit on the edge of your bed
Feet are on the floor
Shrug your shoulders up to your ears (lift shoulders towards ears)
Lower your shoulders back down
Repeat 10 times if you can
“That’s a great start to the day,” said Susan. “Stretching makes you feel good.”
Remember to look for little movement moments throughout your day, use what you have as stability aids, and gradually build your strength and flexibility so you can enjoy the benefits of moving more while avoiding injury.