Ways to resolve stress

Q. Does exercise help?

A. Stress causes the muscles of the body to tense. This can lead to muscle knots, tension, headaches, cramps, stomach disorders, stiff necks, backaches, poor
circulation, etc.

In order to pull your muscles out of this state of partial tension, neither completely flexed nor completely relaxed, you have to exercise. In addition, tranquilizing chemicals (endorphins) are released in the brain during exercise. Exercising does not necessarily mean running a marathon or doing 100 pushups. Rather, just stretching for a few minutes when you’re alone in your room can provide immediate relief.

Q. What are the benefits of regular exercise?

A. Resistance to many ailments, including heart disease (particularly atherosclerosis), back problems, broken bones and allergies… Relaxation and tranquility…Weight control…Better sleep patterns.

Q. What type of exercise is best?

A. This depends on the time you have, where you are and what your goals are. Aerobic exercise, which increases your rate of breathing, involves constant movement for 20 to 45 minutes.

Aerobics force your heart, lungs and circulatory system to work harder, thereby strengthening them and making them more efficient. But after a good aerobic workout, you need a shower.

In your classroom or office, you have other options. Here are a series of exercises that are easy to do, easy to remember and stretch and relax major muscles throughout the body. These exercises will relieve most of the common discomforts associated with unreleased muscle tension. Do them all slowly and hold for the count of 3 or 5.

SHOULDER ROTATION

Stand, with the arms hanging loosely at the sides. Rotate the right shoulder in a complete circle, first moving it forward and up toward the ear, then backward. Repeat with the left shoulder and then again with both shoulders simultaneously pressing the shoulder blades together and down. Rotate three times in one direction and then reverse three times.

This releases tension in the shoulders and upper back.

OVERHEAD STRETCH

Stand erect, arms at your sides. Inhaling, stretch the arms up, from sides to shoulder level to overhead. Stretch toward the ceiling as high as you can, first one arm, then the other, then both together. Each time, hold the highest position. Exhaling, relax the arms and let them slowly drop to the sides.

Take a deep breath. Repeat, and exhale into a forward bend.

This stretches the spine, neck, shoulders and arms.

FORWARD BEND

Begin with an overhead stretch while inhaling. Then, exhaling, bend forward from the hips, keeping the back straight and the arms next to and high above the ears. Continue bending; place your palms next to your feet, or drop them down as far as possible. Hold the stretch. It’s OK to bend your knees a little until your hamstrings become more flexible. Don’t strain them. Roll up slowly.

This encourages a flexible spine, massages intervertebral discs, stretches hamstrings.

NECK ROLLS

Lower the chin to the chest and slowly begin to rotate the head to the left. Inhale while lifting the head up (left ear to left shoulder) and back. Exhale when bringing head down (right ear to right shoulder). Rotate three times, with head, neck and body relaxed. Reverse, and rotate the same number of times to the right.

This releases tension in the neck and shoulder muscles.

SIDE STRETCH

Stand with your feet shoulder width apart and legs straight. Inhale, raise the arms to shoulder level with palms down. Turn left palm up and continue raising left arm until it presses against the left ear. Exhale, and bend at the waist to the right, sliding the right hand down the right leg. Hold the position. Inhale as you raise your arms back to shoulder level. Then exhale and lower arms. Repeat on opposite side.

This stretches the arms, spine, waist.

BALANCING POSTURE

Stand straight, feet about six inches apart. Inhaling, raise right arm up overhead. Stretch left arm back to grasp left foot. Hold this position. To keep your balance, try to focus on a spot directly in front of you. Exhale, lower the left foot, and then the right arm. Repeat on opposite side.

As you get used to balancing, you can tilt forward from the waist, until your arm is parallel to the ground.

This stretches pelvic ligaments, arms, shoulders and muscles around knee.