Stretch Out, Don’t Stress Out

Why It Matters

Stretching is one of the most overlooked parts of a movement routine, and it may be one of the most calming. Gentle stretching can ease the tension that builds up in your body over a long day and help you feel looser and more mobile. Paired with slow, deep breathing, it can also quiet a busy mind and offer a small reset in the middle of a stressful stretch of hours. The best part is that you can do much of it right where you are, even seated at a desk. A few minutes here and there can make a real difference in how you feel.

What to Know

Why gentle stretching helps

Flexibility work rounds out cardio and strength as part of a balanced approach to movement. Better flexibility can support your range of motion, your ease with daily activities, and your blood flow, and stretching can also be a simple tool for easing stress. When you slow your breathing while you stretch, your body has a chance to relax and your mind has a chance to settle.

Start where you are. Gentle stretching is one of the most approachable places to begin, and you can meet your body where it is today. Most people without symptoms or known medical conditions do not need to see a doctor before beginning light-to-moderate physical activity. If you have concerning symptoms or a medical condition that may affect exercise, discuss with your primary care provider what activities are appropriate for you.

Stretch smart

Stretching should feel good, not painful. A few simple guidelines help you get the benefit while staying comfortable, and many of these moves work just as well from a chair as they do at home.

• Warm up first, or stretch after activity, so you are not stretching cold muscles.
• Ease into each stretch until you feel a gentle pull, never pain, and hold it for about 15 to 30 seconds.
• Move through both sides of your body and the muscles you use most, like your neck, shoulders, hips, and back.
• Breathe slowly and deeply throughout to help your whole body relax.
• Be consistent; a little stretching woven into your week goes further than one long session.

When tension creeps in, you can try simple seated moves like a gentle spinal twist, a shoulder or neck stretch, a figure-four hip stretch, or an overhead reach. Pick whichever ones feel good in the moment.

Try This

Pick one or two gentle stretches and pair them with a few slow, deep breaths. Notice how your body and mind feel before and after, and think about where a short stretch break might fit into your day.