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Stretching Exercises
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Gentle stretching produces relaxation in two ways:
1) Relaxes muscles by stretching
2) Calms the mind by taking the focus away from stress/stressor
Stretching is a simple, quick stress management exercise. It is particularly good if you suffer from chronic muscle tension. Muscle tension causes inflexibility, pain and stiffness.
The following relaxation exercises can be used to relieve the stiffness and pain caused by idle computer and desk work. Students can also use them if they experience muscle tension from reading or studying for long hours.
Stretching Exercises
Neck Stretch
Sit up straight and allow yourself to relax. Move your head slowly to the right until your ear touches your shoulder. Lower your head as comfort permits. Breathe deeply as you do so.Do the same to the left. Repeat a few times on each side.
Lastly, allow your chin to move slowly toward your chest. Take a few breaths and hold. Again, do this as comfort permits.
Bring your head up into upright position.
Palming
This can be done sitting or standing. Put your hands in front of
you as if you were praying. Keeping your palms and fingers
together, spread your fingers apart.
Touch your thumbs to your chest and move them down your chest and stomach until you feel a gentle stretch in your lower arms and upper back.
Hold this position for about ten seconds and relax.
Arm Stretch
This should be done sitting down so you don't lose your balance.
Interlock your fingers and raise your hands and arms until your
hands (palms down) are straight over your head.
Rotate your hands so that your palms are facing the ceiling.
Stretch your arms up to the ceiling.
Next, let your arms move backward in the same position until you
feel a gentle stretch. Hold this position for about ten
seconds.
Release and let your arms hang at your sides for a minute.
Shoulder/Neck Stretch
Do this sitting down and straight. Place your hands on your lap on top of one another facing up.
Lift your shoulders up and hold for five seconds. Return to normal position.
Turning your head, take your chin to meet your right shoulder. Do this as comfort permits. Hold for five seconds.
Return chin to normal center position.
Turning your head, take your chin to meet your left shoulder. Do
this as comfort permits. Hold for five seconds.
Return head to center position.
These stretching exercises will really relieve the tension you have been carrying around in your body. Tension mostly builds up in our face, neck, shoulders and back. Anything you can do to get rid of the strain now will keep you from experiencing pain in the future.
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