Take a quick second and lift your arms high above your head.
That felt pretty good, right?
Stretching is just one of a number of tools you’ve got the option to use tomanage stress.
A few moments of stretching can do your physical and mental health a whole lot of good.
Together, all of these effects help you simmer down, she says.
Increasing circulation relaxes muscles, sending mood-elevating blood flow to the brain.
Stretch to the point of feeling tightness or slight discomfort, but not pain.
Stretches like this one, which elongates the back, release low back tightness and stiffness.
Theyogapose can also promote healthy sleep, according toHarvard Health Publishing.
How to Do ItKneel on the floor.
Bring your feet together and open your knees to create a V shape.
Breathe deeply through your diaphragm.
Add cushioning (such as a pillow) under your lower body if youre having discomfort with kneeling.
How to Do ItSit toward the edge of your chair with your feet flat on the floor.
Repeat on the other side.
We create poor body positions every day from sitting too long, says Decker.
Yoga stretches like these may also be used to help alleviate chronic back pain, according to theMayo Clinic.
How to Do ItLying on your back, lift your knees toward your chest.
Grab the bottoms of each foot with your hands and pull your knees toward your chest and armpits.
If you cant reach your feet, just grab your lower legs.
You will have to get up and find a spot to lie down.
Whats more, the stretch releases tight hamstrings.
How to Do ItLie on your back and bend your knees so your feet are flat on the floor.
Bring your hands behind your right knee and pull both legs toward your chest.
Repeat on the other side.
How to Do ItStand with your feet 3 to 4 feet apart.
Softly bend your knees.
Inhale and roll your shoulders back and down.
Exhale and slowly fold forward (focus on hinging at your hips).
For more stability, keep your hands at your hips as you bend forward.
Chest Opener Stretch
This is a great at-your-desk stretch when you need a quick release.
This stretch promotes proper posture and releases tension through your chest to maximize oxygen and circulation, Ducker explains.
Keep your core straight, and avoid overextending your back.
How to Do ItBring your chin to your chest and rotate your chin toward an armpit.
Repeat, rotating your chin to the other armpit.
Be mindful not to elevate your shoulders, keeping them relaxed throughout the stretch.
She earned her master’s in exercise and nutrition science at Lipscomb University.
She was previously an assistant editor atPreventionwhere she wrote monthly science-based beauty news items and feature stories.
