Stress is high in many different ways right now. Here are some tangible stretching or manual techniques you can do at home to try to lighten the structural load.

All of these are on the floor because in high-stress times, emotions, thoughts, and behaviors often swirl about, and simply the act of getting on the floor or bed to perform simple techniques can be enough to decrease anxiety and serve to ease some structural stress on the body.

Hamstrings

Get in a seated position and put your legs in a V shape. Your hamstrings can become excessively tight and weak with lots of sitting. One full round of stretching is to the right leg, the middle, and then to the left leg.

Make sure while seated you’re sitting nice and tall; shoulders are down and back. The motion of the stretch comes from flexing your hips forward, not simply rounding your back. Go first to the right leg. Focus on keeping your upper back straight and lean forward from the hips over the right thigh. Get your upper body as close to the legs as possible without cheating by simply rounding your shoulders over. It is fine to gently pull yourself a bit from your calf. Breathe deeply into your stomach and hold for 45-60 seconds. Next, go down to the middle, attempting to touch your chest to the floor without rounding that upper back. Hold for the same amount of time. Then go to the left leg and do exactly as you do with the right. You can pause for 5-10 seconds as you come up. Two to three rounds of this consistently can make a big difference in your flexibility.

Quadriceps

Lie down on your back, legs shoulder-width apart. While on your back, gently bend your right knee bringing your ankle as close to your butt as possible. Let it naturally lie there with no stress. Take a light hold of your ankle and gently stretch or pull the ankle closer to your butt. This will pull the front of your thigh outward and you should feel a stretch in the front of your thigh. Be sure to not pull too aggressively. Hold for 45-60 seconds and release. Repeat on the left side. Repeat two to three times each side.

Back of the Head

The tension at the base or back of the head can rise quite quickly with stress. Grab a firm tennis ball or lacrosse ball. Lie on your back and, minimally, have the ball on a hard surface; place the ball under the base of your skull and you’ll likely immediately feel the pressure. Hold it in areas where you feel the pressure for 20-30 seconds or whatever time frame, you’re comfortable with, but no longer than 60 seconds at one time. You can roll the ball down the neck as far as this practice feels comfortable. This can help relieve muscle tension. Be careful and cautious in your approach at first.

High stress and chronic levels of stress take a larger toll. Simple techniques can offer a bit of relief to the structure and change the way you feel, as well as get blood and energy moving. All of these can be done in the comfort of your own home.

If you would like to learn about stretching or Chiropractic care in general, please call Augustine Chiropractic Wesley Chapel at 813-994-6008.


Dr. Brian Augustine of Augustine Chiropractic in Wesley Chapel, FL, has over 31 years of experience treating patients for their neck pain and other ailments through personalized chiropractic care treatments. The locally owned and operated chiropractic clinic offers both in-office treatments and at-home therapy regimens to help people recover and heal from auto injuries and other conditions. The staff is dedicated to providing alternative and therapeutic solutions for better overall health. Give them a call today at (813) 994-6008 to schedule an appointment or visit their website to learn more about their services!