November 17, 2018

Shoulder Shrug for Stress Release

Healthy Body:

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.

 

Take a Break…

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.

 

Shrug Your Stress Out!

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.

Full Body Stretch in One!

Get Fit Quick Tip:

Seated Hamstring and Back Stretch

Do this full body stretch for relaxation at the end of every day. You’ll decrease muscle tension to breathe and move easier. Here’s how

Sit down with your right leg straight out to the side of you. Bend your left knee and tuck your left foot to the inside of your right knee. Next, lift your left arm straight up and bend your torso over your right leg. Hold for one inhale and one exhale, then release. Repeat with your left leg straight out, reach up with your right arm and bend over your left leg. Inhale and exhale. Release.

 

*Consult your physician before performing exercise.

Stress Relief Made Simple

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!

Take a Breather…

Get Fit Quick Tip:

Mindful Breathing!

No, you don’t always need a quiet room. No, you don’t need to be sitting cross-legged on the floor. No, you don’t need to be wearing workout wear. Anywhere, anytime, your stress-reducing move is just seconds away. Here’s how:

Inhale through your nose for a count of 3-4 seconds. Hold for 1 second. Exhale through your mouth for a count of 4-6 seconds. Each time a thought races into your head, simply clear your mind and return your attention to your breathing. Repeat until you’re able to completely clear your mind.

A regular habit of mindful deep breathing will reduce muscle tension and mental stress of every kind.

Breathing-Break!

Get Fit Quick Tip:

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!

From Overwhelm to PEACE by Juli Shulem

Overwhelm is a close cousin of stress. By preventing stress before it begins, the negative effects, both physical and mental, can be reduced or eliminated before problems ensue.  Overwhelm from taking on too much is a common concern for many. If you find yourself feeling overwhelmed on a regular basis, try to adopt the PEACE concepts below to help.

P: Prioritize & Plan
 Having a plan in advance greatly reduces stress. Planning your day the night prior is even better! Knowing ahead of time what needs to be accomplished, as well as having a reasonable time frame allocated for everything results in feeling calm and confident.

E: Eliminate tasks
Simply eliminate some items from your to-do list. The art of saying “no” is an essential skill and boundary to master. By taking on too much one can end up quickly overwhelmed. Only take on what you are certain you can complete without adding stress to your life.

A: Anatomy
Mind your body! Take care of your health by getting adequate sleep, eating healthy foods, drinking plenty of water and exercising regularly. If you don’t take care of your body, you won’t have sufficient energy or strength to get anything done at all! First and foremost, keep your foundation of health strong!

C: Complete
Leaving multiple tasks partially done is stressful, so complete what you begin and don’t start anything else until you do so. Juggling too much simultaneously makes it difficult to decide what needs to be done first. The pressure of wanting to “just get them all done right now” can become so strong, it becomes paralyzing.

E: Efficient
When you have a lot to do, it can be difficult to narrow focus to only what you are doing now. When your mind begins to wander to all the other items left to do, it produces anxiety which leads to stress and overwhelm. Focus on your current task and what is imminent. Avoid thinking of what you need to do tomorrow while today is still in progress.  Bottom line, be present.

Contributed by Juli Shulem (jshulem@gmail.com/805-964-2389), Efficiency/ ADHD Coach. www.julishulem.com. Author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com.