Stress Management Tip - Stretching
When we feel stressed, our muscles tense up and relaxation
becomes difficult. One way to combat muscle tension and become
more relaxed is by stretching. Stretching exercises loosen up
stiff, tense muscles and help get the knots out of muscles. The
beauty of stretching is that you don't need equipment or a large
space.
A good stretching routine is one that can be done in five
minutes regularly once or twice a day. While a comprehensive
routine may cover most parts of your body a basic stretch
routine should include at minimum your arms, legs, and back.
Here are some basic stretches to try:
Arm Stretch - Raise your arms above your head, fingers
interlaced, palms facing up. Push up as far as you can. Hold for
15 seconds. Relax. Repeat 3 times.
Back Stretch 1 - Lying on the floor, pull your knees into your
chest and clasp your hands under your knees. Gently press your
hips to the floor. Hold for 15 seconds. Relax. Repeat 3 times.
Back Stretch 2 - Lie on your back with your knees bent and feet
flat on the floor. Keeping your back flat on the floor, rotate
your hips to the left, lowering your legs down to the floor
until a gentle stretch is felt. Hold for 15 seconds. Return to
the starting position and repeat on other side
Leg Stretch 1 Ham String: Sit down with your legs straight out
in front of you. Reach forward with your hands as far as is
comfortable (touch your toes if you can) and hold the stretch
for 15 seconds.
Leg Stretch 2 Quad: Do this stretch standing up, using a chair
or the wall for balance. Lift one leg behind you and grasp it
with your hand. Pull the leg up toward your butt, keeping your
knees even with each other and hold for 15 seconds. Repeat for
each leg.
Leg Stretch 3 Calf: Put your arms on a wall like you're about to
get frisked. Place one leg forward and the other leg back. Shift
your weight to the back leg and press against the wall until you
feel the stretch in your calf and hold for 15 seconds. Switch
legs and stretch again.
We all lead busy lives and may find it difficult to make time
for stretching so it is important to stick with a routine that
doesn't take a long time to do. By stretching regularly, you'll
increase the flow of blood and nutrients to the cells of your
body. It reduces mental and physical stress, tension and
anxiety, promotes good sleep, lowers blood pressure and slows
down your heart rate. When you do manage to have a little bit of
time for yourself, try some stretching!
NOTE - If you have a medical condition, please check with your
doctor before doing any type of exercise.