How to 'stretch' your stress out?

They say to every complicated problem the solution is propotionately simple yet we entangle ourselves in reaching out to resolve the problem. Such is the case with our stress related physical worries. I don't have to explain how the pressures of our self imposed lifestyle takes toll on the body especially the muscles, joints, eyes, head and the bigger picture of course our general wellness that the peace of mind which has now become as extinct as dinosaurs. If stress is inevitable then there should be a regular regime to destress as well. A few things to destress can take you a long way. Here I will focus on the muscular stress and how to destress by just stretching our body every 3- 4 hours a daily. Stretching has always been undermined but its benefits go beyond enhancing flexibility, it relieves our body's stiffness caused due to muscular pain, injury, or strain, it also helps circulation and allows regulation of inhalation and exhalation.
A few basic stretches you could practise even at your work place could be:

1. Arm stretch (Biceps) - With an erect posture elevate one arm perpendicular to the body (like when you ask for candy with your arm out ) with your palm facing the sky. With the other hand hold your palm by your fingers and give it a stretch outwards and count upto 10. You will feel a stretch in your biceps. Repeat the same for the other arm.

2. Arm Stretch (Triceps) - With an erect posture raise one arm upwards with your palm open and pointing to the sky. Bring your fore arm down behind your head near the opposite shoulder and with your other hand hold the fingers pulling them down. The stretch would be felt in your triceps count upto 10. Repeat with the other arm.

3. Shoulder Stretch - Stand erect or sit uprite. Join your hands to pray. Now bring out your arms perpendicular to the body(elbows stretched) and open out your palms still joined to eachother by just fingers and give it a push as though your moving a cupboard. The stretch would be on your shoulders count upto 10 and repeat it 3 times.

4. Cat Stretch - Kneel down and at an arm's length face downwards with your palms on the ground. You should be on your four limbs like cats. Now breathe in slowly and take your spine upwards forming a small arch of your back count upto 10 and slowly bring your position back by exhaling. Repeat it 3 times.

5. Dog Stretch - Kneel down and at an arm's length face downwards with your palms on the ground. You should be on your four limbs like dogs. Now breathe in slowly and bring your butt to touch your heels by lowering your shoulders and forehead touching the ground, keeping the palms in their same position. When you touch your forehead to the ground count upto 10 while exhale slowly. Repeat it thrice.

6. Lower Back Stretch - Lay on your back. Fold both your legs by bringing your knees closer to your chest and hold it with your hands. Count upto 10 and release going back to the same lying down position. Breathe in while folding your legs and exhale while releasing them. Repeat it thrice.
7. Hamstring Stretch - Take a step forward and lower the opposite knee pressing both your palms on the stretched out thigh and count upto 10. Release and repeat for opposite leg.

8. Quadraceps Stretch - Stand erect and take support with one hand of a pillar, chair, table etc. Bend the opposite leg upwards with the heel touching the behind and hold the foot with your hand and count upto 10. Release and repeat it thrice. This stretch would be on your outer thigh.

9. Relaxing your eyes - Regularly every couple of hours take exactly 60 seconds to relax your eye muscles. Simply close your eyes and concentrate on your breathing. This would soothe the eye muscles not stressing them through the day.

By following these simple stretches you can avoid many side effects of stress on your muscles regularly giving flexibility to your joints as well as relieving your major muscle groups of strainous pressure being built up.

Wish you wellness,
Neha Wasnik
R.D
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