KIN 370 Stress
Management for Healthy Living
Quick Mini-Stretches
Many people find that mini-stretches done
frequently throughout the day are great for helping to master
stress reactions. Again, these can be done in 10 to 15 seconds,
and can be done in many places. They have the same techniques
used in T'ai Chi Chuan and yoga - smooth slow even speed movements
like the gentle flow of water and the three stages of asana
(physical postures you move into, maintain, and come out of).
Head Roll
- Slowly, tilt your head
forward and roll it to the right and back just a little
- then, let it roll forward
again and to the left and back just a little
- do this about 3 times
in each direction. Be gentle and slow.
This helps relieve a common
area of tension - the neck and upper back.
Shoulder Rolls
Raise your shoulders, roll
them back and let them drop.
Do this 4 or 5 times, keeping
your shoulders relaxed and jaw hanging loose.
And, remember to keep breathing
easily
Roll shoulders up,
back and down.
Stand Up
- Put your hands over your
head, interlace your fingers and turn them inside out so your
palms face the ceiling.
- Push up, on your toes,
reach for the ceiling and stretch.
- Then bend to your right
until you feel those side muscles stretching.
- Next, bend to your left.
- Then bend forward and
just hang for 3 or 4 seconds. Bend your knees to straighten up (to ease strain on your lower
back)
Or, while seated
- Put your hands behind
your neck and
- stretch to your left,
- stretch to your right.
- Gently go back and forth
3 times.
Or, sit on the floor
- Put your legs together,
flat on the floor out in front of you.
- Put your hands on your
thighs and slowly slide them towards your toes.
- Go just as far as you
can easily stretch and enjoy the letting go of the back and leg
muscles
- Don't bounce, as that can result in a strain.
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May
1999