Thinking about what you’re appreciative of as you gently move your body can help you stay present in the moment and prevent your mind from anxiously wandering, says Ruan. You could take the mental benefits a step further by reciting gratitudes to yourself as you perform these stretches. Controlling your breath can help you keep your heart from racing, explains Ruan, which can in turn help ward off this classic physical manifestation of stress. To maximize the mental and physical perks of this sequence, focus on controlling your breath throughout. However you approach the routine, don’t worry about warming up beforehand there’s a warm-up built in. But it’s also totally okay to do this at your own pace, she adds. This routine is designed so that you can seamlessly move from one exercise to the other without taking breaks, explains DeCaro. But you can also incorporate some or all of these moves at pretty much any point during the day, whether on your lunch break, after work, before bed, or basically anytime you feel tense and anxious and need help grounding yourself back in the present. DeCaro likes doing this stretch routine in the morning as a nice way to wake up. Because this routine is pretty gentle on the body, it’s okay to do it every day.Īs for when during the day is best? Well, that’s really up to you. This routine is super helpful for when you already feel tight and anxious and just want a release-like, um, now-but it’s also something you could do to prevent both mental and physical tension from coming on in the first place, explains DeCaro. These moves are really great for relieving tension, she says, and the sequence is designed to slowly warm up your body, improve mobility, boost core stability, and alleviate tightness in key areas, including your arms, shoulders, hips, and back. That’s where this sequence of eight relaxing exercises, created for SELF by Marianna DeCaro, D.P.T., C.S.C.S, a certified yoga teacher and physical therapist at SPEAR Physical Therapy in New York City, comes in. But relaxing your muscles-say, with a sequence of gentle stretches-can send calming signals to your brain that help alleviate mental stress. Mental stress can cause your muscles to tighten as your body tries to protect itself against injury and pain, according to the American Psychological Association. “We tend to separate out the mind and the body, and they’re so linked,” clinical psychologist Charlynn Ruan, Ph.D., founder of Thrive Psychology Group in Los Angeles and New York, tells SELF. They might not be a cure-all, but they may make you feel better for the moment. But there are relaxing exercises we all can do to both reduce total-body tension and calm our worried minds. And if you’re anything like me, you’ve also been feeling super tense lately. It does not store any personal data.When I’m really stressed, I feel it in my body. The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. The cookie is used to store the user consent for the cookies in the category "Performance". This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary". The cookie is used to store the user consent for the cookies in the category "Other. The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". The cookie is used to store the user consent for the cookies in the category "Analytics". These cookies ensure basic functionalities and security features of the website, anonymously. Necessary cookies are absolutely essential for the website to function properly.
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