Shrug exercise for stress release

The neck is a common place to hold muscle tension and stress.  Combine your shoulder shrug stretch with deep breathing for an instant tension and stress release. Here’s how: Inhale, pull your shoulders up toward your ears. Exhale and pull your shoulders down and back.

*Consult your physician before performing exercise.

Shoulder Shrug for Stress Release

Get Fit Quick Tip:

Take a Break…

… and practice deep breathing! Simply close your eyes and take three to five deep breaths. Don’t worry about breathing technique such as breathing in through your nose or out your mouth, etc, do what feels most comfortable to you. Instead breathe in for a count of 2-3 seconds, hold for 1 second, then slowly exhale for 3-5 seconds. Then pause and relax, and begin again. The key is to not rush each breathe, just find your natural rhythm. When we breathe mindfully, our nervous system receive a message to relax. In doing so, our muscles relax, tension releases, stress decreases, our mind clears and we feel better.

Take a Break…

Get Fit Quick Tip:

Shrug your shoulders!

Shrug your stress out with this daily stretch. Here’s how:

Inhale and pull your shoulders straight up toward your ears. Exhale and pull your shoulders down and back. Repeat 3-5 times, extending the duration of your exhale/shoulders down with each deep breath.

*Consult your physician before performing exercise.

Shrug Your Stress Out!

Get Fit Quick Tip:

Shoulder Stretch

Tight shoulders from sitting at your desk? Do this stretch every few hours. Reach your right arm straight up overhead. Keeping your torso upright, bend your right elbow and reach your right hand toward your upper back. Hold for 10-30 seconds, or 3 deep breaths. Release. Repeat reach your left arm straight up overhead.

*Consult your physician before performing exercise.

Feel-Good Shoulder Stretch

Get Fit Quick Tip:

Breathe and Move!

Stressed out? When you’re stressed out breathing becomes shallow and muscles become tight. Eliminate stress from your body and your mind with these actions:

Inhale for 2-3 seconds pulling your shoulders up to your ears.

Exhale slowly for 3-4 seconds pulling your shoulders down and back.

Repeat 3 times.

Next head out for a 5-10 minute power walk. Move your arms as you walk and turn over your legs quickly. Walk your hallway, your office, your complex or around the building. A brisk walk forces deep breathing. Deep breathing is where muscle tension is reduced and stress relief happens. Enjoy!

Stress Relief Made Simple

Get Fit Quick Tip:

Side Bend Stretch.

Release muscle tension in your back and shoulders by doing this stretch daily. Stand up. Reach both arms straight up overhead. Lean to your right and hold for 10-20 seconds, release. Lean to your left and hold for 10-20 seconds, then release.

*Consult your physician before beginning exercise.

Release muscle tension with this stretch

Get Fit Quick Tip:

Add in Fitness Breaks!

Add fitness breaks into your day and decrease tension and stress. Here are a few ideas to get you started:

Wall the hallway.

Stretch at your desk.

Drink water.

Grab a fruit snack.

Do a set of pushups, wall squats or planks.

Take 5 deep breaths.

Instead of sending an email, walk to your co-workers office.

Perform a cardio burst of jumping jacks, jog in place or squat jumps.

Lunch time walk outdoors.

Break Up Your Day with Fitness!

Deep Breathing!

Practice mindful deep breathing regularly during your day to decrease physical and mental stress. Inhale for a count of 3-4 seconds. Hold for 1 second. Exhale for a count of 4-6 seconds. Slowly extend the duration of your exhale. Repeat for 2-3 breaths. Make breathing-breaks a priority during your day and you’ll feel better, think more clearly and have more energy!

Breathing-Break!

Anxiety is a natural reaction to real stresses, as a normal level of it can propel you to prepare for things you need to deal with and spur your energy level to handle issues in the moment. That form of anxiety can be motivating.

If you find yourself crippled and unable to function, then you will most likely need professional help. Since I am not a doctor, I will provide some ideas on how to deal with the more common normal anxiety.

Here’s how you can manage anxiety in 3 steps:

Plan your week so you can be prepared. If you know what is coming up in the next few days and you have a good working plan of how you are going to accomplish those items which may be anxiety producing, you will be proactive versus reactive.

Strive to avoid negativity. Be positive in how you see things as much as you possibly can. Sure, some situations aren’t ideal, but you can change how you think about them and approach them by adopting a positive attitude.

Decompress. Being stressed out and letting anxiety get the best of you can make everything worse. Try something that is calming such as yoga, meditation, or simply breathing deeply for a few minutes. Some clients find going out for a fifteen minute workout helps them to relax and reduce anxiety. Find what works for you and keep that in your “decompression toolbox” for the next time anxiety strikes.
 

Contributed by Coach Juli, CPC: ADHD Productivity Coach. Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com. Contact Coach Juli at jshulem@gmail.com, via phone 805-964-2389  or www.coachjuli.com.

How to Reduce Anxiety and Stress by Coach Juli

1. Lace your fingers behind your body. Slowly extend your elbows, and pull your shoulders down and back. Pull your shoulder blades together.

2. Reach both arms straight up overhead. Keeping your weight centered, slowly reach to your right, then your left.

3. Lace your fingers behind your head and pull your shoulders down and back. Pull your elbows wide.

4. Pull your shoulders up toward your ears. Pull your shoulders down and back.

5. Pull your shoulders down, tilt your head to your right side letting your ear fall toward your shoulder. Repeat tilting your head toward your left shoulder.

6. Pull your shoulders down, rotate your chin toward your right shoulder, then your left.

7. Pull your shoulders down. Keeping your upper back straight, drop your chin to your chest.

Repeat stretches as needed.

7 Traffic Stress-Busters