Stress Alert! A Gallup poll found over half of Africans experience frequent stress, raising their risk for heart disease, high blood pressure, and more. Zing Coach Walter Gjergja explains stress tightens muscles, causing aches. The solution? Stretching! Gjergja demonstrates seven stretches to ease tension in the body and mind, promoting overall well-being. Regularly incorporating these stretches can be a powerful tool to manage stress and improve your health.
Gjergja dives deeper into the benefits of stretching. He explains that stretching lengthens and relaxes muscles, relieving the tension that builds up with stress. This improved flexibility also allows for better blood flow. Increased blood flow delivers fresh oxygen and nutrients to your muscles, while simultaneously removing waste products that can contribute to soreness and stiffness.
READ ALSO
7 Stretches for Stress Relief (Hold for 20-30 seconds each)
Neck Stretch: Gently tilt your head to one side, bringing your ear towards your shoulder. Feel the stretch on the side of your neck. Repeat on the other side.
Shoulder Stretch: Raise one arm out to the side at shoulder height. With your other hand, gently reach across your body and grasp the elbow of the raised arm. Pull the raised arm slightly closer to your chest until you feel a stretch in your shoulder. Repeat on the other side.
Cat/cobra stretch: The cat-cobra stretch loosens your entire spine and core. Starting on all fours, inhale and arch your back upwards, then exhale and round your back towards the ceiling, repeating this sequence for a mindful release of tension.
Spinal twist: Gjergja’s next stretch targets the back and hips. In the spinal twist, sit on the floor with your legs extended. Bend one knee, placing the foot flat across the opposite thigh, and twist your torso towards it.
Forward fold: The next one, the forward fold, focuses on the back of your body. Stand tall with your feet hip-width apart and slowly hinge forward at your hips, reaching your hands down towards the floor. If your hamstrings are tight, don’t force it – bend your knees as much as needed to comfortably reach.
Kneeling quad stretch: The last stretch in Gjergja’s routine targets the hip flexors, muscles that tighten from sitting. In the kneeling hip stretch, sit back on your heels, lean forward slightly with your hands behind you, and push your hips forward.
Hips and posterior chain stretch: Sit with one leg extended and the other bent with your foot flat on the floor. Gently lean forward, reaching towards the outstretched leg. Hold for 20-30 seconds and repeat on the other side.
NOTE
1. Don’t hold your breath
2. Don’t rush
3. Remember to hydrate
4. Relax
While stretching offers a promising approach to managing stress, it’s important to find solutions tailored to your individual needs. If you’re interested in exploring natural methods for high blood pressure management, there are free video resources available that might offer a valuable lifestyle.
