Static Stretching Exercises: Stress Relief Exercises That You Can Do At Home

Researches have shown that physical exercises are the best stress relief. Static stretching exercises are on of them. Static stretching exercises are the most common stretch exercises which can be done in the comfort of your home anytime. At the very least, you just need an exercise mat to do these stress relief exercises.

Static stretching exercises are safe low-impact cool-down exercise routines and are thus very relaxing. There are many benefits that you can get from stretching.These stress relief exercises improve your blood circulation while improving your flexibility and relieving your tensed muscles. Aside from this, static stretches also stimulate the receptors in your nervous system that reduces the production of stress hormones. Static stretches, as in many other physical exercises, release endorphins from the brain, making you feel good and improving your state of mind,

When you do static stretches, you are stretching your muscles at a fixed position for a period of time, usually from 30 seconds to one minute. It is different from dynamic stretching because the muscle being stretched is not active. An external force is applied to the muscle being stretched opposite the extended movement creating the stretch. This is why people who perform static stretches feel a slight pull on the muscles, but not pain. What is important to note when you do static stretching exercises for stress relief is that you should not bounce because this may result to a muscle tear. The neck, shoulders, legs, and upper and lower back should  be stretched for a more effective stress relief.

Read on if you want to learn some  static stretching exercises that you can do at home for stress relief. Remember to do each movement until you feel the mild pull sensation for the muscle being stretched. For beginners, you should hold the position for 20-30 seconds, or until you feel that the mild stretch sensation is decreased. Once you get the hang of the static strecthing exercises, you may hold the position up to a maximum of one minute. Each static stretches should also be done at least twice for each side.

Neck Stretch:

1. First Routine: Stand upright facing forward, your hands either on your sides and your shoulders straight. Then, stretch your neck by slowly leaning your head sideways to your right. Your right ear should be towards your right shoulder. Stretch the left side of your neck with the same motions you did for your right neck. Relax after each set of routine.
2. Second Routine: Starting position should be facing forward with your right ear towards your right shoulder. In this position, slowly look down towards your right side. Do the same for your left. Relax after each set of routine.
3. Third Routine: Starting position should be facing forward with your right ear towards your right shoulder. Then slowly lean your head backward at an angle on your right side. Do the same on the left side. Relax after each set of routine.

Shoulder Stretch

1. Stand with your feet spread slightly wider than shoulder-width apart and your knees slightly bent.
2. Place your right arm across the front of your chest. Your right arm should be parallel to the floor..
3. Bend your left arm up and use your left forearm to put your right arm closer to you chest
4. You will feel the stretch in the shoulder
5. Repeat with same routine with your left arm. Relax after each set of routine.

Shoulder Roll

 Either sit down with your back straight or stand straight with your knees slightly bent, your arms at your side.

1. Move both your shoulders forward in a continuous circular motion, strecthing your shoulder blades.
2. Shrug both your shoulders up and backward, squeezing your shoulder blades, then return to the starting position (shoulders are straight and relaxed).
3. Repeat this routine ten times.

 Torso Stretch 

1. Stand in the upright position, with your feet facing outwards.
2. Bend your knees slightly and place your left hand on the outer left thigh.
3. Put your right hand above the head and lean your torso over to the left.
4. Go to a comfortable point, relax and repeat with the other side. Make sure that your movement is slow and controlled.
5. Do the same routine on the other side and repeat the whole routine at least twice.

Standing Lower Back Stretch

1. Stand upright with your feet hip width apart and parallel to one another.
2. Bend both your knees and then lean your forward slowly curving the back.
3. Grasp your lower legs. Make sure that you do the movements very slowly.
4. Repeat the routine at least twice.

Upper Back Stretch

1. Stand tall with your feet slightly wider than shoulder-width apart and your knees slightly bent
2. Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax
3. You should feel the stretch between your shoulder blades. Do this routine at least twice.

Remember to breathe easily while you perform these exercises.

There are may other static stretching exercises that can give you stress relief. You don’t need to do all of them though. In managing your stress and in looking for stress relief, every little bit of exercise counts. The key is, do not think that if you can not commit a stringent stretching exercise routine then the exercise becomes useless. Do it anytime convenient for you or anytime you feel the need to do it. Keep in mind that what motivates people to do more of something is to do a little of it.