Fitness pros recommend stretching before exercising to warm up the muscles and help to avoid injury. There is another benefit of doing stretching exercises that is sometimes overlooked. Stretching can be a great stress reducer.
If you have a hectic schedule that sometimes leaves you feeling wound up tight, sneak some stretches into your day. Even a few minutes of stretching can make a big difference in how you feel and, therefore, in how you cope with pressure. And, best of all, many stretching exercise can be done almost anywhere, even at your desk.
Here are five easy stretches that will help to relieve your stress and put a smile back on your face.
Stretching exercises should feel good not painful. When you begin these exercises, move slowly and take it easy. If you feel any pain, ease up. As you do these exercises more, you will develop greater flexibility and be able to stretch further.
Neck roll. When you are tense, you may start to feel tightness in your neck. An easy stretching exercise to address this tension is the neck roll. One of the best aspects of this exercise is that you can do it almost anywhere (if you don’t mind a few quizzical stares) even at your desk or in your car. To start, sit up straight, but in a relaxed posture. Now roll your head as far as you comfortably can toward your right shoulder. Continue rolling your head in a circular motion to the back, then toward your left shoulder and back to the front. Continue this circular rolling motion for 15 seconds and then reverse and do it the other way. Do this for two minutes or until your neck feels relaxed and loose.
Toe touch. We all remember this stretching exercise from high school gym class. It is a classic because it is easy and effective. Stand straight in a relaxed position with your feet slightly apart. Bend at the waist and reach toward the floor with both hands. Bend as far as you can comfortably. If you can touch the floor, great. If not, don’t worry about it, your back and leg muscles will benefit no matter how far you bend. If you do this stretching exercise regularly, your muscles will elongate and you’ll be able to bend further in time.
Standing stretch. This is another easy but effective stretching exercise. Stand with you feet slightly apart in a relaxed posture with your arms hanging down in front of you and your thumbs hooked together. Slowly raise both arms straight up above your head. As you reach up, rise up on your toes. Hold this position for a few seconds, then, with your arms still above your head twist your torso as far as you can to the right (you should still be in an upright position). Hold this position for a few seconds then return to the center position, with your hands still above your head. Now twist as far as you can to the left, hold this position for a few seconds, return to the center position, and finally lower your arms and your feet to the beginning position. Repeat two or three times. This is exercise stretches muscles in your arms, legs and back.
Side Stretch. Start this exercise by standing with your feet about a legs length apart and your arms held straight out (parallel to the floor) at your sides. Now turn your right foot out slightly and, while still facing forward, bend to the right at the waist, so that your right hand reaches down toward your right foot and your left arm rises into the air. Stretch as far as you can comfortably. Return to the starting position and repeat the stretching motion to the left. Repeat two or three times. This exercise stretches the rib muscles and will help to tone the legs.
Foot and toes exercises. If you are on your feet a lot, stretching exercises for your feet and toes will help to relieve stress. Start by sitting down. Stretch your legs out with your heels on the ground. Now flex your right ankle raising the front of your foot from the floor. Hold this position for a few seconds and return your foot to the floor. Do the same with your left foot. Repeat several times with each foot and both feet. Another foot stretch is to twirl each foot in a circular movement with the heel on the ground. A good toe stretch is to lift the fronts of your feet slightly with your heels on the floor. Now stretch your toes as far as you can toward the ceiling, hold, then stretch them as far as you can toward the floor. Repeat several times.
Sources:
www.deepsloweasy.com, Deep Slow Easy
