Take a quick second and lift your arms high above your head. That felt pretty good, right? For most of us, feeling at least some stress at some point during the day is probably inevitable — whether it’s thanks to too many emails in your inbox, too many appointments on your calendar, too many at-home chores to keep up with, or a problem you have to deal with, like a clogged sink or an illness or injury.
And what ultimately helps us keep stress under control isn’t necessarily eliminating all of those potential stressors that might come up (because that’s probably not possible); it’s a matter of having the right tools and skills to manage it so it doesn’t overwhelm you. Stretching is just one of a number of tools you can use to manage stress.
One of the reasons stretching is so effective for stress is that our (generally) more sedentary lifestyles promote stiffness, which exacerbates that stress in the first place, explains Jessica Matthews, an assistant professor of kinesiology and creator of the Master of Kinesiology in Integrative Wellness program at Point Loma Nazarene University in San Diego, and the author of Stretching to Stay Young.
Restriction in range of motion caused by tight, stiff muscles not only negatively affects how you move when exercising and when going about everyday activities, but it also negatively affects how you feel physically and mentally,” Matthews says.
Stretching is also an accessible way to unwind and destress during or after a busy day, says Matthews, who is also a yoga instructor certified by Yoga Alliance, the world’s largest nonprofit yoga association that certifies teachers and schools. Stress in your muscles manifests as tightness — and when you relax those muscles, you can tap into your body’s ability to release mental stress, according to Harvard Health Publishing.
“Stretching and movement provide proper circulation, increase oxygen, and release tension in your muscles,” says Kelsey Decker, a personal trainer certified by the National Strength and Conditioning Association and manager of training for StretchLab in Orange County, California.
Together, all of these effects help you simmer down, she says. Increasing circulation relaxes muscles, sending mood-elevating blood flow to the brain. A higher oxygen level (a result of breathing deeply through stretches) slows your heart rate and blood pressure. And finally, letting go of the physical tension of a stretch (when you leave the posture) sends the message to your brain to relax.
When performing stretches, Matthews recommends holding each for 15 to 30 seconds; repeat each stretch two to four times, per guidelines from the American College of Sports Medicine. Stretch to the point of feeling tightness or slight discomfort, but not pain. Matthews suggests taking a total of five slow, controlled breaths when holding each repetition of a stretch, which should be about 15 seconds.
Note: If you experience tingling, numbness, or pain when you try any of the following stretches, or any illness or injury prevents you from doing them safely, skip them or ask your doctor for an appropriate modification.
Source: everydayhealth
