Throughout the day, you are likely to face some stress, ranging from dealing with multiple emails to juggling numerous appointments on your calendar. Thankfully, stretching has proven to be an effective way to reduce stress. In this article, we will cover 7 yoga stretches you can do to ensure your stress does not overwhelm you.
Child’s Pose
According to Harvard Health Publishing, the child’s pose stretch can promote healthy sleep. It also releases low back tightness and stiffness. To do this exercise:
● Kneel on the floor, place your feet together, and spread your knees to form a V shape.
● Sit back and keep your butt on or reach toward your heels, and walk your hands in front of you.
● Breathe deeply through your diaphragm.
● Place a cushion under your lower body if you’re uncomfortable with kneeling.
Happy Baby
This yoga stretch helps open your hips, preventing a common reason for a tight back. To perform this:
● Lie on your back and lift your knees to your chest.
● Hold the bottoms of each foot with your hands and pull your knees to your armpits and chest.
● If you can’t reach your feet, simply grab your lower legs.
Seated Spinal Twist
A seated spinal twist can easily be performed in your chair at work for a much-needed break. To begin:
● Sit on the edge of your chair with your feet flat on the floor.
● To begin the pose, fully extend your arms over your head and go into a twisting position.
● Place your right hand at the back of the seat, by the backrest, and put your left hand on your right thigh.
● Inhale, stretch your spine, exhale, and rotate your torso to the tight, looking over your right shoulder.
● Repeat on the other side.
Chest Opener Stretch
This stretch helps you properly posture and release tension through your chest to maximize circulation and oxygen. To do this exercise:
● Lock your hands behind your back.
● Squeeze your upper shoulder blades together behind you and push out your chest.
● Keep your core straight without overextending your back
Rotational Neck Stretch
This stretch helps you remove tightness in your neck. To get started:
● Place your chin on your chest and rotate it toward an armpit.
● If you need more stretch, place your hand on the back of your head and push your head closer to your armpit.
● Repeat on the other side.
Lying Glute Stretch
This stretch is good for putting movement in your lower back. To perform this exercise:
● Lie on your back and fold your knees so your feet are flat on the ground.
● Cross your right foot to your left knee, keeping your left leg folded, to create a figure four.
● Place your hands behind your right knee and pull both legs towards your chest.
● Repeat on the other side.
Wide-legged Forward Fold With Chest Expansion
This stretch focuses on your upper and lower body. To begin:
● Begin with your feet 3 to 4 feet apart.
● Gently bend your knees.
● Hold one end of a small towel with your palm behind you, then reach your opposite hand back to hold the towel’s other end.
● Inhale and roll your shoulders back and down.
● Exhale and gently fold forward.
● Move your arms forward to raise your knuckles to the ceiling (and downward toward the floor if possible.)
Conclusion
Stretching is an amazing way to unwind and destress during or after a tiring day. Practice any exercises we’ve covered, and you’re guaranteed to get the relief you need.
