On the other hand, stretching is a way to relax and reduce stress after a busy day. Stress can cause muscle tension, and when you relax your muscles, you can use the bodys ability to release mental stress. In addition, stretching can promote blood circulation, increase oxygen supply and release muscle tension.
All of these effects work together to help you calm down. Increase blood circulation can make muscles relax, so that blood flow to the brain, play a role in improving mood. High oxygen levels in the body (the result of deep breathing during stretching) can slow heart rate and blood pressure. Finally, when stretching to relax the body, the relaxation signal is also sent to the brain.
Seven stretches to reduce stress
The American College of sports medicine (ACSM) recommends that people do the following seven stretching exercises in daily life to decompress, hold each position for 15 to 30 seconds, and dont forget to take 5 to 10 deep and long breaths, and then repeat 2 to 4 times.
Please note that when you try any of the following stretches, if you feel tingling, numbness, or pain, skip it, or make appropriate adjustments under the guidance of your coach.
The waist is one of the main parts of the body under pressure. Baby style can lengthen the back, reduce the tension and stiffness of the waist. This yoga pose also improves sleep quality.
Kneel on the ground, feet together, knees open, a V-shaped;
Sit back with your hips on your heels, walk in front of you with your hands, and press your chest to the ground;
Breathe deeply through the diaphragm.
Spinal torsion in sitting position
This stretch combines deep breathing with twisting, and the pressure is squeezed out like water in a wet towel. In a busy working day, office workers can easily complete this task in the work chair.
Sitting on the edge of the chair with both feet flat on the ground, the left hand on the back of the chair and the right hand on the left thigh;
Inhale, lengthen the spine, and then exhale. Rotate the trunk to the left and gaze at the left shoulder;
Do the same on the other side of your body.
The benefit of this stretch is that it opens the hip, a common cause of back strain. Sitting too long can cause bad posture. Yoga stretches like this can also be used to relieve chronic back pain.
Lie on your back on the ground with your arms on your side and lift your knees to your chest;
Grasp the soles of your feet with both hands and pull your knees toward your chest and armpits.
Supine hip stretch
This stretch helps sedentary people move their lower back. In addition, it can relax tight hamstrings. Supine hip stretch can help the hip joint to rotate outward and stretch the outside of gluteus muscle.
Lie on the ground on your back with knees bent and feet flat on the ground;
Cross the right foot on the left knee and bend the left leg to form a 4-shaped shape;
Put your hands behind your left knee and pull your legs to your chest;
Do the same on the other side of your body.
Wide distance forward curved chest extension
This stretch can target the upper and lower limb muscles at the same time, so it is a perfect whole body exercise. It relaxes tight hamstrings, chest and shoulder muscles, and is especially good for people who often need to type at their desks.
Stand with two feet apart, with a distance of 0.9 to 1.2 meters; slightly bend the knee; hold one end of a small towel in one hand, palm backward, and then extend the other hand backward to grasp the other end of the towel;
Inhale, turn the shoulder backward and downward; exhale, take the buttocks as the axis, bend the body forward slowly; move the arms forward and pull the knuckles to the ceiling.
Open chest stretch
This stretching action can correct bad posture and release tension through the chest to maximize oxygen supply and blood circulation. Practice: hold both hands behind your back, straighten your chest, squeeze the upper end of your shoulder blade behind you to the opposite side; hold this position for 15 seconds and take three deep breaths. Rotating neck stretch responds to stress by tightening the muscles in the neck and scalp, causing tension headaches. This simple and effective neck stretch can target the muscles behind the neck, restore the necks healthy curvature and release the tension. Practice: put the chin in front of the chest, and then rotate to the armpit; put your hands on the back of the head, which can make the neck get more stretch; change direction to do the same action. Source: Wu Yanli, editor in charge of Beijing Youth Daily_ NBJS6202
This stretching action can correct bad posture and release tension through the chest to maximize oxygen supply and blood circulation.
Hold your hands behind your back, straighten your chest, and squeeze the upper end of your shoulder blade behind you to the opposite side;
Rotate neck stretch
Coping with stress by tightening the muscles in the neck and scalp can cause tension headaches. This simple and effective neck stretch can target the muscles behind the neck, restore the necks healthy curvature and release the tension.