Manage Your Stress At Work By Stretching

Everyone falls victim to stress at one time or another. Very often stress is work related and thus, affects our lives on a daily basis. However people are unsure of how to manage stress at work. One way that stress manifests itself is in the form of headaches and tensed up muscles, especially in the shoulders, neck and back.

Having a regular stretching routine at work can help you manage stress and do many things besides release the tension in those muscles. Yes, the blood flow to muscles is increased, but stretching can also increase flow of nutrients and blood to your cells and oxygen to your brain. It can help you sleep better, reduce anxiety, and make you more mentally alert, which is always a plus when working at a job that causes you stress. A good stretching routine can help slow down your heart rate and reduce blood pressure that may be higher because of the stress in your life and work. Stretching gives your joints more range of motion and you become more flexible.

Stretching for stress can focus on just certain parts of the body. You are probably confined to a small office or cubicle at work and don’t have the luxury of using the floor to help you stretch. But there are some good “de-stressing” stretches you can easily do from your chair that only take about 5 minutes.

Crescent Stretch

Between the stretching itself and the proper breathing techniques, this exercise can be a great help in relieving stress at work. Lock your fingers together and raise your arms above your head. Move your arms and hands to the right while exhaling, being careful to keep your shoulders back. Take a few deep breaths and move your arms above your head again. Exhale and repeat the same motion to the left. Do this about four times. Feel the stretching release stress from your body.

The Stress Triangle

Most people feel tension in their neck and shoulder muscles when plagued by stress. Routine stretching in this area is imperative. This area of muscles is sometimes called the “stress triangle”. They react to tension and anxiety by tensing up and tightening. Sitting in one position at work can cause this too. Here are a few stretching suggestions to help loosen up that stress triangle.

• Bring your shoulders up to your ears and hold them there for 15 or 20 seconds. Do this several times.

• While facing forward, tilt your head to the right shoulder as far as you can and hold for 15 to 20 seconds. Next, tilt towards the left shoulder.

• Drop your chin to your neck and hold that for 15 to 20 seconds. If you want to stretch your neck more, put your hands on the back of your head and push it slightly forward, gently.

Breathing

Combine breathing exercises with your stretching for added stress relief, especially at work. While relaxed in your chair, inhale slowly through the nose while counting to five. Really fill up those lungs with air. Exhale slowly, letting the exhale last to the count of eight.