Stress Management Part 4: Movement is Magic

Stress Management Part 4: Movement is Magic

Keep your body moving.

Exercise releases endorphins which relieve pain, reduce stress, and boost happiness. In fact, these chemicals secreted in the brain actually work similarly to a class of drugs called opioids.

Take a brisk walk – you should be able to carry on a conversation but not want to. If you are a runner, run!

Other ways to get your heart rate up: perform jumping jacks or jump rope. Our clinical director’s personal favorite is hula hooping! It’s fun and improves core strength.

Virtual Workouts

Many yoga studios and gyms have implemented virtual workouts since the beginning of the Covid19 pandemic, they are continuing to provide on-demand as well as live classes. Some of these require a donation, some require a flat rate fee, and others are free.

A few suggestions:

Create a Daily Stretching Routine

Creating a daily stretching and massage routine can also be very helpful. It can help relieve tension and sore muscles while increasing our bodily awareness and improving mobility.

Neck & Shoulder Stretches

Often the head, neck and shoulders are the first places we feel pain when we are under stress. In fact, that tension headache you have may actually be coming from areas of muscle in your upper back and shoulders, even your jaw!

The muscles being isolated in these stretches connect the neck to the shoulders and can be very effective in relieving tension and pain.

Stretch 1

  • Sit tall and imagine a helium balloon is gently lifting you from your sternum.
  • Imagine that you are gently holding a pencil between your shoulder blades.
  • Looking straight ahead tuck your chin towards your chest.
  • Now retract your head – you should now have a “double chin.” Alternatively, you can push your head backwards by pushing straight into your chin with your fingers.
  • You should be feeling a stretch down the back of your neck. If you feel it into your back, lessen the intensity.
  • Hold this stretch for 30-60 seconds. It should not hurt. If it does lessen the intensity of the stretch and/or hold for less time.

Stretch 2

  • Sit tall and imagine a helium balloon is gently lifting you from your sternum.
  • Imagine that you are gently holding a pencil between your shoulder blades.
  • Looking straight ahead tilt your Left ear towards your Left shoulder – be careful to not turn your head. Your face should be facing forward. You should be feeling a gentle stretch on the side of your neck maybe moving into the top of your shoulder.
  • Hold this stretch for 30-60 seconds. It should not hurt. If it does lessen the intensity of the stretch and/or hold for less time.
  • Now turn your head and face like you are trying to look down at your Left knee. This shifts the stretch to a different muscle.
  • Hold this stretch for 30-60 seconds. It should not hurt. If it does lessen the intensity of the stretch and/or hold for less time.
  • Slowly bring your head back to a neutral position.
  • Repeat on the Right side.

You can repeat the above stretching suggestions three times on each side daily or perform them a few times throughout the day.

Low Back & Hip Stretches

As more of us have are working from home at our kitchen tables and living room couches, long periods of time are going by without changing positions. This wreaks havoc on our low back and hips.

The muscles being isolated in these stretches connect the low back and hips to the legs and can be very effective in relieving tension and pain not only in the back and hips, but also the legs and knees.

Stretch 1

  • Lie on the floor comfortably on your back.
  • Slowly bring both your knees towards your chest.
  • Hold the front of your knees, or behind your knees keeping your knees towards your chest.
  • Hold for 30-60 seconds.
  • Modification: Bring one knee towards your chest and hold. Then repeat with other side.

Stretch 2

  • Lie on the floor comfortably on your back.
  • Bend your knees so that your feet are flat on the floor.
  • Letting gravity assist the movement, let both your knees flop to one side.
  • Count to 5.
  • Come back to neutral.
  • Letting gravity assist the movement, let both your knees flop to the other side.
  • Count to 5.
  • Come back to neutral.
  • Remember to let gravity assist the movement.
  • Repeat 5-10 times.

Stretch 3

  • Sitting erect and comfortably in a chair, cross your Right ankle over your left knee to create a “Figure 4.”
  • While maintaining good posture lean forward at the waist until you feel a stretch in your right buttock and hip. You may also feel this stretch into your thigh.
  • Do not round your back.
  • Hold for 30-60 seconds.
  • Repeat on the Left side.

You can repeat the above stretching suggestions three times on each side daily or perform them a few times throughout the day.

Additional yoga stretches/movement to try: Cat Cow Pose for low back pain. Sphinx or Cobra Pose for back and neck pain.

Need more suggestions?

Schedule an appointment for Corrective Exercise »

The information and exercises provided are simply suggestions. They are easily adapted and modified to meet your specific goals and or abilities. If you have any concerns about your ability to perform any of the suggested exercises or stretches, please consult with your physician.

Move smarter. Live better.

There are many choices we can make and things that we can do to take some control back of our daily routines. Creating an integrative wellness routine will help provide some structure to your day as well as relieve some of your stress and anxiety during this time of reflection, change and renewal.

This is a four part series.