1 in 5 Britons admit they’re feeling stressed every single day — and if not dealt with, it can lead to health problems like high blood pressure, heart disease, stroke, obesity and diabetes.
In fact, AI-powered personal trainer app Zing Coach found that Google searches for ‘fast stress relief’ have risen by +205% globally.
According to Walter Gjergja, co-founder and Chief Wellness Officer at Zing Coach, your muscles tend to contract and tighten when you are stressed, which causes all sorts of aches and pains.
“Stretching elongates them again, encouraging them to relax and relieving built-up tension. It also increases blood flow to your muscles, delivering oxygen and nutrients while removing metabolic waste from your body — and any soreness and stiffness with it,” — Walter explained.
“What’s good for the body is usually good for the mind,” — said Walter. “Stretching offers a rare reprieve from your thoughts, reducing cortisol that typically builds up when you’re stressed and causes ill health. It also stimulates the release of endorphins — happiness hormones — that will help you to feel happier and healthy again. A tense mind cannot “live” in a relaxed body, therefore by reducing physical tensions we induce simultaneous mental relaxation.”
Walter Gjergja, co-founder and Chief Wellness Officer at Zing Coach
A three-minute flexibility exercise routine to mitigate stress
When you feel your stress levels rising, don’t sit and wait for your muscles to tighten up. A few minutes of stretching is often all you need. Hold each exercise for 20-30 seconds before switching sides or moving on to the next one, and your body and mind will be feeling better in no time.
- Neck stretch: Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch in the side of your neck.
- Shoulder stretch: Bring one arm across your body and use your other hand to gently press it closer to your chest until you feel a stretch in your shoulder.
- Upper back stretch: Sit or stand tall, interlock your fingers in front of you, and push your palms away from your body while rounding your upper back.
- Spinal twist: Sit on the floor and extend your legs out in front of you. Bend one knee and cross it over the opposite leg, placing the foot flat on the floor. Twist your torso towards the bent knee, using the opposite arm to hug it close to your body.
- Forward fold: Stand with your feet hip-width apart and hinge forward at your hips, allowing your upper body to hang down towards the floor.
- Quadriceps stretch: Stand tall and bring one heel towards your buttocks, grabbing your ankle with your hand. Keep your knees close together and gently push your hips forward until you feel a stretch in the front of your thigh.
Pro tips for more effective and enjoyable stretching
- Don’t hold your breath. Breathe fully and focus solely on it (rather than the worries in the back of your mind).
- There’s no benefit to rushing. If you experience muscle pain, slow down and use a smaller range of motion, gradually increasing it as the tension releases.
- Don’t forget to hydrate. A sip of water between each exercise can prevent crepitation, that uncomfortable crunching sound you hear when you move.
- Relax. Approach stretching as you would meditation. Put on some calming music and focus on your body, not your thoughts.
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