When you get stressed it’s normal for your muscles to tense up. I’m sure you’ve felt it before, twinges in your shoulders, aching muscles in your neck and back and stiffness. This is easily remedied and doing so will make you feel a whole lot better. So, following on from last weeks breathing exercises, this week we’ll cover the useful stretching exercises you can do to de-stress your body and mind.
Sitting stretches
This is a great little set of stretches for your neck, shoulders and back that you can do sitting at your desk. Before you start you must ensure that you are in the correct position:
• neck and back in a straight line
• shoulders and torso relaxed
• feet placed firmly on the floor
• knees at 90 degree angles
And remember, only go as far as is comfortable – never force the stretch!
Stretch 1 – tilt your right ear towards your right shoulder until you feel a gentle pull – you can use your left hand to exert a little pressure if you want to – hold the position for 15 seconds and release. Repeat three times, then switch to the opposite side.
Stretch 2 – rotate your head so that you look over your right shoulder – go only as far as is comfortable. Hold the stretch for 15 seconds then release. Repeat on the opposite side.
Stretch 3 – keeping your back relaxed bring your left arm across your body to the right side. Now apply a small amount of pressure in your left shoulder and hold for 15 seconds. Release and repeat three times and switch to the opposite side.
Stretch 4 – cross your arms across your body and grab the sides of your chair or just hug yourself until you feel a slight stretch, again, hold for 15 seconds and release. Repeat three times.
Stretch 5 – bend forward from your hips and aim to reach for the floor, your toes, your shins or your knees depending on how flexible you already are. Make sure you keep your spine central, don’t stray to the right or left and only bend as far as possible. Hold the stretch for 15 second and release. Repeat three times.
If you still feel tense after completing these simple stretches why not add in the breathing exercises from last week. Start with the breathing techniques and then move on to the stretches if you still feel tense. The combination of the two techniques should have you de-stressed in no time.
Work it into your daily routine
Rather than waiting until you feel tense and stressed, why not work these exercises, both the breathing and stretching, into your daily routine. Make time every couple of hours to release any tension you might have in your mind and body. Hopefully this way you’ll prevent it getting so bad that it starts to affect your performance.
If you try any of these techniques do let me know if you find them effective, and if you have any stress busters of your own, let me know.
Next week, more stress relieving techniques.
