7 Stretch Techniques to Manage Stress
Most individuals tend to associate stretching solely with activities like running, playing sports, lifting weights, or responding to an injury. However, engaging in a daily stretching routine can significantly contribute to both physical and mental well-being. Research indicates that regular stretching enhances range of motion, flexibility, and blood flow to muscles, while concurrently reducing stress and offering other notable benefits. Without consistent stretching, muscles tend to become shorter and tighter, compromising range of motion, flexibility, and increasing the risk of injuries. Everyday activities such as driving, sitting in a chair, or prolonged screen time can also contribute to muscle tightness and discomfort. Exploring the various ways in which stretching promotes overall health, along with practical tips to initiate a daily stretching routine, can be transformative.
Stress is an omnipresent factor for many, impacting individuals to varying degrees. Stress-induced muscle tension can lead to tightness, chronic pain, and discomfort. Herein lies the significance of stretching, as it effectively alleviates muscle tension, breaking the cycle of tension, subsequent tightening, and the resultant pain. Additionally, stretching has demonstrated the ability to elevate serotonin levels, a hormone crucial for mood stabilization, stress reduction, and an overall sense of well-being. This serotonin surge corresponds to a decrease in symptoms of depression and anxiety.
Embarking on a stretching journey necessitates a mindful and gradual approach. Rushing into stretching routines can be counterproductive. Commence with stretching sessions two to three times a week, holding each stretch for 15 to 30 seconds. As comfort with these durations develops, progress to a 60-second hold in each position. It's imperative to trust your body and heed its signals. Regardless of guidelines and tips, your body is the ultimate authority on what works for you. Listening to your body is crucial, and if discomfort or pain arises during stretching, it's essential to stop and reassess your approach.
Now, here are 7 stretches that you can incorporate into your morning routines.
1. Childs pose: Kneel on the floor. Bring your feet together and open your knees to create a V shape. Sit back, keeping your butt on or reaching toward your heels, and walk your hands in front of you so that your chest lowers to the ground. Breathe deeply through your diaphragm. Add cushioning (such as a pillow) under your lower body if you’re having discomfort with kneeling. You can also limit how far you move your head and chest toward the floor to make the pose easier.
2. Seated Spinal Twist: Sit toward the edge of your chair with your feet flat on the floor. To begin the pose, it’s best to fully extend both arms straight above your head and then go into the twisting motion. Place your right hand at the back of the seat, by the backrest, and place your left hand on your right thigh. Inhale, lengthen your spine, then exhale and rotate your torso to the right, gazing over your right shoulder. Repeat on the other side.
3. Happy Baby: Lying on your back, lift your knees toward your chest. Grab the bottoms of each foot with your hands and pull your knees toward your chest and armpits. If you can’t reach your feet, just grab your lower legs.
4. Lying Glute Stretch: Lie on your back and bend your knees so your feet are flat on the floor. Cross your right foot to your left knee, keeping your left leg bent, to create a figure four. Bring your hands behind your right knee and pull both legs toward your chest. Repeat on the other side. If you can’t reach the back of your knee, wrap a towel around your leg to pull it forward.
5. Wide-Legged Forward Fold: Stand with your feet 3 to 4 feet apart. Softly bend your knees. Hold one end of a small towel in one hand with your palm facing behind you, then reach your opposite hand back to grab the other end of the towel. Inhale and roll your shoulders back and down. Exhale and slowly fold forward (focus on hinging at your hips). Move your arms forward to draw your knuckles toward the ceiling (and downward toward the floor if you can). For more stability, keep your hands at your hips as you bend forward.
6. Chest Opener Stretch: Clasp your hands behind your back, squeeze your upper shoulder blades toward each other behind you, and push out through your chest. Keep your core straight, and avoid overextending your back.
7. Rotational Neck Stretch: Bring your chin to your chest and rotate your chin toward an armpit. If you need more of a stretch, Decker suggests placing your hand on the back of your head and pushing your head closer to your armpit. Repeat, rotating your chin to the other armpit. Be mindful not to elevate your shoulders, keeping them relaxed throughout the stretch.