Not only is stress mentally and emotionally draining, it can also cause physical problems. We see that everywhere we turn these days is more stressful. We look at the power of raising kids, supporting a family, building meaningful relationships and so much more.
Sometimes it seems as if it is not a stress response but a prescription medication. That is different. An excellent way to relieve stress is by stretching; this is because stress tends to reside in the upper shoulders and neck. It can feel tight and uncomfortable. Or it repels the very being.
A few simple stretches, incorporated into daily routines, should relieve stress. Most of the following sequences are derived from yoga. Start stretching at a level you are comfortable with and progress to become more flexible.
You will find many stress relievers opposed to long, passive attitudes. Small muscle groups are stimulated for these stretches, but most do not require extensive use of muscle groups.
Stretch to relieve stress: Roll neck stretch
One of the easiest and most relaxing techniques to relieve stress is a simple roll neck stretch. place a cylinder or pillow rolled up or a towel under your neck between your skull and your neck. Relax, prone on the floor, a pillow under your neck. I find it helps to place the palms, face, eyes over the eyes. To relax, allow the air from your diaphragm to slowly and gently push against your neck as it rolls over the pillow. As you feel your nerves unfold, allow them to be released.
Stretch to relieve stress: Stretch the neck with no supports
I carry a lot of tension in my neck and shoulders. In addition, I have the beginnings of arthritis in my neck. I don’t always relieve the pain easily but I find that lying flat on the floor and doing a slight abdominal lift with my arms under my body makes for a better space it also allows a greater release of the tensions that roll the neck stretch. As you raise your abs, using your hamstrings, press your shoulders into the floor and stretch your neck. Allow the pressure of the push and gravity of your abdomen to elongate your neck and spine. Continue until you feel the tension in your neck, back, and shoulders release.
Extend to relieve stress: arm and shoulder extended
This space can easily be made on your desk. It is a great stress reliever for those who have to sit at the keyboard all day. All you have to do is pull your arm straight across your body. Reach under and place your other arm perpendicular to the arm extending around the upper area of the biceps. Use the opposite arm for leverage to help you pull your arm into a nice relaxed stretch. Repeat from here. This simple stretch can be performed every day to lift and relax your shoulders.
Extend to relieve stress: neck release
This is a space that you’ve probably already discovered on your own. It can also be done on your desktop. You will find it more effective in relieving tension and stress when you use a slightly more refined technique. Instead of rolling your head from side to side to relieve tension, you can use your hands for short pressure. Put your hand on your head. Use the other hand to reach up and slightly pull the divot onto the shoulder. You will pull in the opposite direction to extend the head. Start with small stretches only to the point of tension. As you feel your neck muscles release, you can take the stretch a little longer. We’ll leave this stretch feeling refreshed and rejuvenated.
Relieve stress: stretch waterfall
It has an odd name, but it’s an easy draw. Stand with your feet slightly more than shoulder width apart. Stretch as if stretching your hamstrings. Use your legs to keep yourself steady and balanced. Prepare to place your arms parallel, and at the same time grasp them above your head. Allow the weapons to be destroyed. You are bent over in solitude, so that it does not press upon your spine or your neck. Gravity cartoons help relieve stress in the back and neck.
Stretch to relieve stress: Classic neck stretch
Try to get a straight spine. Clasp your hands behind your back. Move your head down as if you are trying to push your chin to your chest. Use your hands to hug the back of the head and push into a deeper, more relaxed stretch. Adjust your position to relieve more pressure on your spine. This space relieves stress from your neck and shoulders to the middle of your back.
Extend to relieve stress: Upward facing dog
Upward facing dog is a standard yoga pose, but when held for a few seconds, it provides tremendous relief to your back and makes you feel refreshed. It’s as if the dog is pushing upwards from your body. To do this, lie on your stomach on the ground. Lift your head and abdomen up until you are resting on your hands spread out in front of you and the tips of your fingers curled underneath. Pull your head back a little and lift your head a little to get the most out of this stretch.
If you cannot lift yourself off the ground, hold the position with your feet on the ground. Still back your neck slightly and you will feel the stretch in your spine. In yoga, this is known as the low bile pose.
Stretch to relieve stress: Modified Children’s Pose
Child’s position involves sitting with your back bent over your legs. Your back should be stretched and feel the stretch as you bend and stretch your arms in front of you. This is a positional solution, but a better force buster is changing to the child’s position. sit cross-legged, knees bent and feet touching. Spread your legs about shoulder width apart. Place a pillow or rolled blanket between your legs at the same height as your thighs when you lie down. Legs bent, bent into waste, extend the spine, and descend into the pillow. Allow your arm to be at an angle of approximately 90 degrees on either side of the pillow. Such is this comfort and the power of relief, that you may find yourself staying in this stretch for some time.
Extend to relieve stress: arm and shoulder tend to mill
This is another great stress relieving pose. It gets your blood flowing and helps you feel more active. Stand with your feet shoulder width apart. Reach out with both hands. Put it on either side as if you were touching something. It does a good stretch in the shoulders. With your arms extended at your sides, continue to the front, but turn the upper abdomen as far as you can to the right and grab it. Then turn as far as you can to the left and hold. Repeat this twice before adding an additional stretch.
With your arms still outstretched, reach your hand toward the opposite ankle. Move the other arm up to an angle in symmetry. Reach as far as you can, leaning only to waste. Return to the upright position and reach with the opposite arm for the other foot or ankle. Hold the stretch feeling the spine enjoying the relaxation.
Extend the pressure to relieve: After the needle
This space begins on the floor on the hands and knees. Your hands will be firmly planted before you. Your knees should be level with your hips. Take one arm and touch it underneath your body and up to the other side. Bend over as you stretch and feel through your back and shoulder blades. Allow the arm that touches the shoulder to touch the floor. This stretch is known as needle thread. Stress relief is a powerful stretch. Roll lightly on your shoulder to release extra stress and tension. Repeat the extension of the arm with the other arm, reaching and allowing the shoulder blade to rest on the floor.
This position will leave you so relaxed and free of energy that you will want to lie down for a few minutes, lying on your stomach on the ground, with only your arms folded in front of you over your head.
Report:
- www.associatedcontent.com/article/1705453/ yoga_equipment_checklist_beginners.html? cat
- www.associatedcontent.com/article/1383465/ yoga_dvd_review_yoga_body_burn.html? cat=51
