7 Stress Relief Stretches You Can Do Right Now

 7 Stress Relief Stretches You Can Do Right Now

For most of us, it's probably inevitable that we'll feel at least some stress at some point during the day. Whether it's too many emails in your inbox, too many appointments on your calendar, too many tasks to keep up with, a clogged sink, illness or injury, or other issues you need to deal with.

What will ultimately help you manage stress is not eliminating every potential stressor that might arise (because that's probably impossible). The problem is having the right tools and skills to manage it so you don't get overwhelmed. Stretching is just one of several tools you can use to manage stress.

One of the reasons stretching is so effective for stress is that our (generally) sedentary lifestyles increase stiffness in the first place and make stress worse, explains Jessica Matthews, associate professor of kinesiology and founder of Kinesiology Professor of Health. to be a program at Point Loma Nazarene University in San Diego and author of Stretching to Stay Young. "Limited range of motion due to muscle stiffness not only negatively affects your ability to exercise and perform daily activities, but also negatively affects your physical and mental mood," says Matthews.

According to Matthews, stretching is also an easy way to relax and de-stress during or after a busy day. Matthews is also a certified yoga instructor with Yoga Alliance, the world's largest non-profit yoga association that certifies teachers and schools. According to Harvard Health Publications, muscle stress manifests as tension, and relaxing your muscles allows you to take advantage of your body's ability to release mental stress.

Stretching and movement promote proper circulation, increase oxygenation, and release muscle tension, says Kelsey Decker, personal trainer and director of official training for the National Strength and Conditioning Association at the Stretch Lab in Orange County, California.

All of these effects work together to help you feel more relaxed, he says. Increased circulation relaxes muscles and sends mood-enhancing blood to the brain. Higher oxygen levels (as a result of deep breathing through stretching) lower your heart rate and blood pressure. And finally, releasing the physical tension from the stretch (when you leave the pose) sends a message to your brain to relax.

 Matthews prescribes holding each stretch for 15 to 30 seconds. According to the American College of Sports Medicine guidelines, repeat each stretch two to four times. Stretch just enough so that you don't feel pain, but only enough to feel stiffness or slight discomfort. Matthews suggests taking a total of five slow, controlled breaths for about 15 seconds between each stretch.

Note: If you experience tingling, numbness, or pain while performing any of the following stretches, or if you are unable to perform safely due to illness or injury, discontinue the stretch or see a physician for appropriate modifications.

1. Child's Pose

Decker says the lower back is the best place to hold tension. Such stretches that stretch your back release tension and stiffness in your lower back. According to Harvard Health Publications, yoga poses can also promote healthy sleep.

HOW TO DO IT Kneel on the floor. Bring your feet together and open your knees to form a V shape. Sit down touch your hands to your heels and bring your hands out in front of you so that your chest is lowered toward the floor. Breathe deeply through the diaphragm. If you feel uncomfortable while kneeling, add a cushion (such as a pillow) under your body. You can also limit the movement of your head and chest towards the floor to make the pose easier.

2. Seated Spinal Twist

Spinal twisting combines deep breathing with twisting movements that release stress from your spine, like squeezing water out of a wet towel. "Do it from the comfort of your office chair for the break you need after a busy day," says Matthews.

How to do it: Sit on the edge of a chair with your feet flat on the floor. To start the pose, it's best to extend your arms straight above your head and then go into a twisting motion. Place your right hand on the back of the chair, next to the support, and your left hand on your right thigh. Inhale to lengthen your spine and exhale to twist your torso to the right and look at your right shoulder. Repeat on the other side.

3. Happy Baby

The benefit of this stretch is that it helps open up your lower back, which is a common cause of lower back stiffness. Every day, we get into bad posture by sitting too much, Decker says. Yoga stretches like these may also help relieve chronic back pain, according to the Mayo Clinic.

How to do it: Lie on your back and bring your knees up to your chest. Hold the soles of your feet with your hands and pull your knees towards your chest and armpits. If you can't reach your feet, grab your calves.

4. Lying Down And Stretching The Hips

This stretch is great for moving your hips, especially if you're sitting. You have to get up and find a place to lie down. Taking a break from whatever you're doing can also help reduce stress, Decker says. "It helps to rotate the hips externally, stretch the external hips, and target the lower back," Decker explains.

Step-by-step instructions to make it happen: Lie on your back with your knees bowed and feet level on the floor. While bending your left leg, pull your right leg over your left knee to form a figure 4. Place your hand behind your right knee and pull your legs toward your chest. Repeat on the other side. If you can't reach the back of your knees, wrap a towel around your legs and pull them forward.

5. Thighs Bending Forward With Chest Expansion

Matthews says this stretch targets both your upper and lower body, making it a great all-around exercise. This is especially effective for tight hamstrings (common in walkers and runners) and tight chest and shoulder muscles (common in people who spend a lot of time sitting at a desk and typing), she says.

How to do it: Stand with your feet 3 to 4 feet apart. Bend your knees slightly. Hold one end of a small towel in one hand so that your palm is facing your back, then reach back with the other hand and grab the other end of the towel. Breathe in and move your shoulders back and forth. As you exhale, slowly fall forward (focusing on bending your hips). Swing your arms forward and pull your knuckles toward the ceiling (and preferably down toward the floor). Keep your hands on your hips as you bend forward for added stability.

6. Stretch To Open The Chest

If you need a quick release, this is a great stretch to do at your desk. This stretch promotes good posture, releases tension in the chest, and maximizes oxygen and circulation, explains Docker.

How to do it: Clasp your hands behind your head, pull your upper shoulder blades toward each other behind your back, and push your chest out. Keep your core straight and avoid overextending your lower back.

7. Rotational Stretching Of The Neck

According to MedlinePlus, a tension headache occurs when the muscles of the neck and scalp tighten in response to stress. To maintain healthy neck flexibility and relieve stiffness, Decker recommends this simple and effective neck stretch that targets the muscles in the back of your neck.

How To Do It: Tuck your chin into your chest and tuck your chin toward your armpit. If you need an extra stretch, Decker suggests placing your hands behind your head and bringing your head closer to your armpits. Move your chin to the other armpit and repeat. Be careful not to raise your shoulders and keep them relaxed during the stretch.