Quick Stretches for Stress Relief


Being a bodybuilder or someone’s who is into muscle building doesn’t eliminate you from getting stressed. Everyone gets stressed. The good news, you can try some quick stretches to calm your nerves down and distress.

Turns out spending a few minutes stretching can boost not just your physical but mental health as well. Just lift your arms above your head as you are reading this and you will feel so good! 

No matter how positive of a person you are, stress is inevitable. It can be in the form of an email, a clogged sink at home, chores, and the list goes on and on. What’s great is that there is a lot you can do to calm yourself down (because there’s more than one stretches you can try).

Manage Stress with Stretching 

Wondering how and why stretching is so effective in managing stress? It promotes stiffness which exacerbates stress, to begin with. Tight and stiff muscles don’t just negatively affect how you move but your everyday activities. It also affects your physical and mental wellbeing.

Stretching can help you unwind after a busy day. When you relax the tight muscles, you are able to tap into the ability of your body for releasing mental stress. Other than this, stretching improves blood circulation, increases oxygen, and releases muscle tension.  Together all these things help elevate your mood and blood flow. Your heart rate slows down and so does your blood pressure. It also gives your brain the message to relax. 

So, when performing stretches to release the stress, make sure you hold for 15 to 30 seconds. Repeat 2 to 4 times. 

Now let’s have a look at the types of stretches that you can perform to put your mind and body to ease:

The Child Pose 

The prime place for the body to hold tension in the lower back. Performing the child pose can help release the tightness and stiffness in the lower back. It is also a yoga pose that is known for promoting a night of healthy sleep.

To perform this pose:

  1. Kneel on the floor

  2. Bring your feet together and create a v shape by opening your knees

  3. Sit back, walk your hands in the front, lower your chest to the ground

  4. Hold the position and take a deep breath

Happy Baby

Here is another baby pose that will make all your stress go away just like that. Don’t you just love babies when they lift their legs in joy and touch them feet? This is exactly the pose you need to make, my friend. Put your inner baby on the loose.

This stretches helps open the big. This pose is best for those who have to sit on a chair for the whole day. It also alleviates chronic back pain.

Here’s what you must do to get started:

  1. Lay on your back

  2. Lift your knees up

  3. Grab your feet with hands

  4. Pull your knees towards your chest and armpits

Feeling better, aren’t you?

Wide-Legged Forward Fold

This stretch is meant to target the upper and lower body. It is kind of a do it all move. It is best for those who often complain about tight hamstrings or tighter chest.

Here are the steps to perform this stretch:

  1. Keep your feet 3 to 4 feet apart

  2. Bend your knees softly

  3. Hold a towel behind you by grab one end and then the other. 

  4. Inhale and roll your shoulders back and down

  5. Forward slowly 

  6. Move your arms forward and draw your knuckles to the ceiling

  7. You can place your hands at your hips for better stability as you bend forward

The Glute Stretch

If you have been sitting still for a long time and you want to put some movement in your lower back, this stretch will help. It helps not just relieve stress but release tension in tight hamstrings. It’s like you are rotating your hip so basically, you are targeting your outer glutes.

This is how you must perform it:

  1. Lie on your back

  2. Bend your knees 

  3. Cross the right foot to your left knee

  4. Make sure your left leg is bent for creating a 4

  5. Slowly bring your hands behind the right know

  6. As you do that, pull both legs towards the chest

The Good Old Rotational Check Stretch

This is everyone’s go-to stretch to release stress. It is important to maintain a healthy flex in the neck. Performing a neck stretch not just targets the muscles in the back of the neck, but it also releases the tightness.

We are sure you know how it’s done, but here are the steps to practice it safely:

  1. Bring your chin close to your best

  2. Now, rotate your chin toward an armpit (could be left or right).

  3. For a deeper stretch, place your hand on the back of your head and push your head closer to any armpit.

  4. Rotate your chin to the other armpit 

  5. And enjoy the feeling.

Summing Up

Who knew simple stretches like these could help relieve stress like anything. These are quick remedies for feeling better. If you are going through chronic stress, they might not work. In that case, it is recommended to see your physician.

Nevertheless, you can try journaling to pen down your thoughts and have a clear head. Jumbled up thoughts can keep you awake at night and alleviate stress. Try walking or running to get rid of the stress. It also helps you control your thoughts and in some cases take your mind off of things.

Keep performing these stretches whenever you find the time. Don’t keep them safe for when you are stressed out. You will see as these stretches become a part of your routine, you will feel much lighter. Chances are you will get rid of back pain and other complaints such as stiff shoulders. 

Pick your go-to stretches to take control of your mental well-being. We suggest having 2 to 3 favorite ones.

See Also: