2 Stretches to Relieve Upper Body Stress
Stretches
2 Stretches To Release Upper Body Stress
A simple stretch to help you release upper body stress
Feeling like the weight of the world is on your shoulders? That’s probably because you may be carrying your problems, your experiences, and concerns for others in your upper body.
It is not uncommon for individuals experiencing stress to have somatic symptoms in their shoulders, neck, and forehead regions.
Scalene Stretch
Here is a stretch that can target your upper body, arms, shoulders, and neck area. I have found this stretch to be helpful to me and many of my clients.
You can choose to hold this stretch for an extended period, but I often recommend holding the stretch for at least 30 seconds. This stretch can is so easy it can be done anywhere, at any time.
While doing this stretch pay close attention to where you feel the tension in your body or where you may feel comfortable. Ask yourself questions such as:
Where do I feel this stretch the most?
Do I feel the tightness or relief while stretching in the shoulders, neck, upper or lower arm?
Have I felt this tension before?
When does this tightness feel more pronounced?
By doing this stretching exercise, you will be able to identify areas of stored stress. You’ll also be able to identify which muscles are constantly turned “on” and which region of your body is overused or overcompensating. After completing this stretch, you may also feel a sense of physical relief and emotional lightness.
Here are the steps to completing this stretch
Position 1
Stand, position both arms & hands relaxed. Bend neck to one side, lift the chin slightly towards the ceiling.
Hold this position
Position 2
Maintain position 1. Flex the hand on the opposite arm.
Hold this position
Position 3
Relax your arm and hand. Return your head to the center.
Step 4.
Now, move to the next side of the body. Repeat
Tips: Do not overextend yourself. Small, subtle movements are best when doing this stretch.
Relaxing the Jaw
Now let’s focus on the jaw area. Many of us carry stress in our jaw region. Not sure if this fits you let’s take a quick test.
Focus on your inner mouth. Is your tongue touching the upper palate of your mouth? If so, you may be holding stress in that area. Here’s a quick tip to relax the jaw.
Guide to relaxing the jaw:
1. Bring your attention to your tongue’s current location in the mouth.
2. Intentionally, bring your tongue down towards the lower part of your mouth.
3. Hold the tongue in this position for 20 to 30 seconds.
Notice the feeling between your jaw, your cheeks, and your forehead. Ask yourself if there is a tightness or a relief.
Both of these stretches are beneficial to the body and mind. Plus, it doesn’t take much time to practice these techniques.
What stretches do you find to be helpful for your upper body? I’d love to read them in the comments below.
Written by: Reynelda Jones, LMSW-C CAADC, ADS, CIMHP
If you're in need of working through stress, anxiety or trauma and feel you would benefit from a holistic therapeutic approach, Contact me today for a session.
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