When Im really stressed, Ifeelit in my body.
And if youre anything like me, youve also beenfeeling super tense lately.
But there are relaxing exercises we all can do to both reduce total-body tensionandcalm our worried minds.
Meiko Arquillos
They might not be a cure-all, but they may make you feel better for the moment.
Because this routine is pretty gentle on the body, its okay to do it every day.
As forwhenduring the day is best?
Well, thats really up to you.
DeCaro likes doing thisstretch routine in the morningas a nice way to wake up.
But its also totally okay to do this at your own pace, she adds.
However you approach the routine, dont worry about warming up beforehand; theres a warm-up built in.
To maximize the mental and physical perks of this sequence, focus oncontrolling your breath throughout.
You could take the mental benefits a step further by reciting gratitudes to yourself as you perform these stretches.
The Workout
What You Need:Just your bodyweight.
For comfort, however, you may want ayoga mat, block, and towel.
Get into a kneeling position with your knees hip-distance apart and feet together behind you.
Rest your forehead on the mat.
You should feel a stretch on your backside and possibly in your hips.
You may also feel a stretch in your arms if they are straight in front.
Hold for 30 to 60 seconds.
If you feel any back pain in this position, bring your knees closer together.
Start on all fours with your shoulders over your wrists and hips over knees.
Thats 1 rep. Continue performing reps for 30 to 60 seconds.
You should feel a stretch in your spine and possibly your glutes and shoulders as well.
To round your spine even more in Cat position, press into the floor with your hands and knees.
Get into tabletop position with your wrists under shoulders, knees under hips.
Walk your arms forward and bring your chin to the floor while keeping your butt lifted above your knees.
Your arms should be stretched out in front and your armpits lifted off the floor.
Hold for 30 to 60 seconds.
If it hurts to rest your chin on the floor, rest your forehead instead.
Lunging Hip-Flexor Stretch
Kneel on one knee.
Squeeze your butt; this will allow you to stretch your hip flexor even more.
Hold for 30 to 60 seconds.
Switch sides and repeat.
Start on your hands and knees with your hands stacked under your shoulders and knees under your hips.
Spread your hands wide and press your index finger and thumb into your mat.
Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.
Straighten your legs as best as you might and press your heels gently toward the floor.
You may feel a stretch in your hamstrings, calves, back, and/or shoulders.
To help relieve low back tension, bend your knees.
Keeping straight knees will work hamstring and glute mobility.
Stand with your feet shoulder-width apart.
Depending on your flexibility, your hands will touch the floor or dangle above floor level.
you’re free to hold onto each elbow with the opposite arm or let your arms hang separately.
You should feel a stretch in your back and hamstrings.
If you feel tension in your low back, bend your knees.
Sit up straight on your butt with your legs crossed.
see to it youre not rounding your pelvis.
Inhale and elongate your spine, then exhale and rotate to the right.
Take your time to ease into this stretch; dont yank your spine.
From a kneeling position, get into Downward Facing Dog and extend your right leg high behind you.
Extend your left leg long behind you and rest the top of your foot on the mat.
If your hip lifts off the floor, bring your right foot a little closer to your body.
You should feel a stretch in your right hip.
Hold for 30 to 60 seconds.
Switch sides and repeat.
To verify your pelvis stays neutral, place a block or pillow underneath your externally rotated hip.
