Stretching to Relieve Stressing: 3 Stretches for Stress Relief

Stressed? Whoa… not me!

I am normally a very chill and calm person. Stress and worry are usually not for me. Well, it creeped up on me without me even realizing it.

I guess it was almost impossible to avoid it given the pandemic we are all experiencing. 

When I had all my “chickens in the coop” I was fine, but when my son left home yesterday to go back to college, something big and profound hit me like a freight train!

I could hardly breathe. I could barely move.

I couldn’t concentrate on anything except waiting to hear that he had arrived safely. 

My body and brain were overcome by fear and stress and it had progressed to panic. I had to do something quick to snap out of this.  

I needed AIR so I grabbed my dog and took off for the park!

“Breathe, Connie, breathe,” I told myself over and over again as I tugged my sweet dog along for the fastest walk of his life. “It’s going to be okay.”

I started to feel relief, my body started to relax, and my brain became calm. 

What happened to me? How did I spin out of control?  

I think that the stress of the past month had just quietly crept up on me… honestly, how could it not?

Our normal routine basically stopped, and we are doing life in a totally different and stressful way.

If this happened to me—I am sure it is happening to others!

We can only hold it in for so long; we have to let it out before something worse happens.

When we are stressed, our breaths become more rapid and shallow, decreasing oxygen flow throughout our body.

When oxygen is decreased and the stress hormone cortisol is increased, this can interfere with learning and memory, lower our immune systems, and increase our risk of blood pressure, cholesterol, heart disease, depression, anxiety, and cancer.

Health experts recommend “the magic pill” to reduce stress. No—this pill is not taken by mouth! It is physical exercise for 30 minutes per day to increase oxygen levels, lift mood, and gain a more positive perspective.

As for me, I recommend stretching to relieve stressing.

From all of the research that I have studied on stretching, I know that stretching opens up tight muscle tissue and allows pathways for blood and oxygen to flow through our bodies more efficiently.  

And oxygen is energy! When we stretch, we bring new life to our bodies. I truly believe it does reduce stress because I have experienced it myself.

When we feel better in our body, we feel better about daily life, our spirit is lifted, and then BAM—stress relief!

Give these 3 easy stress-relief stretches a try!

STRETCH 1:

Kitchen/Bathroom Sink Elongator Stretch

1. Hold onto your kitchen or bathroom sink or your deck railing.

2. Walk arms-length away, then drop your upper body forward, with your head in between your elbows.

3. Pull your body away as you continue to hold onto your sink or railing.

This stretch elongates your spine and hamstrings, opens your upper body, and offers low back relief!

STRETCH 2:

Wall Hamstring Stretch

1. Elevate your feet either with your legs straight up the wall or just propped over a chair or sofa. Remain here for as long as you are comfortable!

2. Make sure your bottom is as close to the wall or chair/sofa as possible to ensure the deepest stretch. 

This is great for low back and pelvis relief and sends great circulation to your feet and lower legs.

STRETCH 3:

“Bolster” Chest Opener Stretch

If you don’t have a bolster at home, you can make one using materials you already own!

Roll up a beach towel or blanket to create a “bolster” that is 3 feet long and 3 inches thick.  

1. Lying on the floor, place this roll at the base of your spine, with the roll running the length of your spine. Lay back on this roll, with your head supported on the roll and your bottom on the floor. 

2. Let your shoulders relax toward the floor, while letting your chest cavity open and your rib cage lift. Take deep breaths, in and out, while in this position.

This will take stress from the mid-back and open up the heart, lungs, and vital organs in our belly so they have more room to work efficiently.

While these may be unprecedented times, try to relax, rejuvenate, reconnect and remember to take some deep breaths if you start to feel stressed. 

Take good care, stay well, and keep your spirits high!