Stretch to Relieve Stress
Please note: these stretches are recommendations only. If you feel any pain, stop immediately and consult your physician.
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Jaime Longval, MS, a certified strength and conditioning specialist at The Miriam Hospital’s Centers for Behavioral and Preventive Medicine, suggests the following simple stretches for reducing stress. These stretches can be done using everyday props like a dishtowel or the headrest in your car to relax your body and spirit:
Leg stretch using a towel:
- Use a dish or hand towel to help you with this stretch.
- Lay on your back, with your abdominal muscles tightened, knees bent and feet on the floor.
- Extend one leg toward the ceiling while keeping the knee slightly bent.
- Place the towel behind the back of your leg or ankle (not behind your knee) and hold both ends.
- Pull the towel towards your chest until you feel a comfortable stretch in the back of your leg.
- Hold for 20 to 30 seconds, breathing steadily. Repeat 2 to 5 times.
Sitting in traffic? Chest stretch in the car:
Driving with two hands is always best, but if you are a one-handed driver, instead of holding onto that cup of coffee or constantly changing the radio channel, you can stretch your chest muscles.
- Simply put your right hand behind the headrest of the passenger seat and you’ll feel a great stretch in your chest muscles.
- Make sure that your arm doesn’t go any higher than parallel to the floor of the car.
- If you are a passenger you can do the same with your left hand behind the driver's seat.
Upper Back Stretch:
- Stand with your knees slightly bent or sit up straight.
- Clasp your hands in front of you, arms parallel to the floor.
- Keep your head relaxed.
- Round your upper back. Push hands forward, palms away from body.
- Hold for 20 to 30 seconds, breathing steadily. Repeat 2 to 5 times.
Neck Stretch:
- Stand with your knees slightly bent or sit up straight.
- Drop chin to your chest.
- Place your palms on the back of your head. Gently push down until you feel a comfortable stretch
- Hold for 20 to 30 seconds, breathing steadily. Repeat 2 to 5 times.
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