The 6 Best Exercises To Combat Stress Every Day

Knowing and applying different techniques to combat stress (or manage it in the best possible way) is more than necessary today. With them, we can alleviate accumulated tensions, improve and maintain flexibility and, in general, add well-being to our days.

According to experts from the American Psychological Association (APA) , stress is a very common disorder in the population that affects quality of life. It is often described as a feeling of overwhelm, worry, and exhaustion, which often has predictable biochemical, physiological, and behavioral repercussions. It can affect people of any age, gender, and sex.

Most of the cases are mild episodes that are relieved with a little rest or the practice of some relaxation or distraction technique; However, there are those who suffer from it chronically and are  forced to resort to professional treatment.

The daily practice of certain exercises is a way to prevent the consequences of stress from worsening and causing greater discomfort. Next we will share the 6 easiest ones so that you do not hesitate to practice them whenever you consider it necessary.

1. Relax the neck

The neck is one of the first parts of the body where the physical consequences of stress are perceived. In it  , a muscular tension is concentrated that can cause pain and even difficulties in its movement.

Process

• To start, tilt your head back and forth, to one shoulder and the other.
• Then, make head turns as if you were trying to circle your nose.

2. Calm the tension in the shoulders

Along with the neck, the shoulders tend to tense up due to constant stress. Sometimes it becomes so severe that severe pain is experienced that can only be relieved with painkillers.

Process

• Raise and lower your shoulders in one smooth motion, one at a time and alternately.
• Relax them and let the head fall forward, as if the chin wanted to rest on the chest.
• Then, make circular movements with your head without stretching your neck.
• To combat stress, repeat these movements five times, relax, and do two or three sets.

3. Relieve the back and arms

The pain in your back and the feeling of heaviness in your arms may be the result of some stressful situation at work or home. If you consider this to be the case for you, feel free to practice the following move.

Process

• Extend your arms to the front of your body, interlock your fingers together and turn your palms forward.

• Do a short stretch, relax, and repeat several times.
• Always do these and other stretching exercises slowly and gently to avoid injury.

4. Relax the spine

Tension in the spine is usually the result of sitting or still for a long time in the same position. In this you feel a slight pain that can get worse depending on how stressful the situation or the environment is.

Process

• Sit in a chair, relax your spine forward and loosen your head between your legs, hanging your arms. Go up and down slowly.
• Put your hands behind your neck and bring your elbows down and your chin toward your chest.  Breathe for a few seconds, trying to relax as much as you can and rest.
• Maintaining the sitting position, move the trunk of the body to one side and to the other, as if you were trying to rotate the entire torso.

5. For the legs

When we are subjected to multiple situations that cause us stress, our legs feel sore and sometimes make us feel tired.

Exercising them daily not only reduces this risk, but also promotes good circulation to avoid other disorders such as inflammation and varicose veins.

Process

• Sit in front of your desk or table, push yourself with your hands and stretch your legs as much as you can. Stretch your feet several times and twist your ankles.
• Then, standing up, lean against a wall, put one foot forward and, bending the knee, stretch your back leg for a few seconds.
• Rest and repeat the same movement with the other leg.
• To combat stress as you practice these exercises, it is recommended that you practice deep breathing and try to clear your mind, concentrating only on slowly inhaling and exhaling.

6. Visuals

Although we rarely pay attention to it, the eyes are one of the parts of the body that suffer the most from stress and work overload. These tend to get tired and sick, especially when we keep them for several hours in front of the screens of electronic devices.

Process

• Open and close your eyes tightly.
• Then, look in various directions, trying to focus on a specific point.
• To finish, massage gently around the eyes using your fingertips.

Look for other options for better results

All of these exercises are good therapy against stress symptoms. You can do just one, or you can do all of them investing a little more time.

Remember that you should not only support yourself in the practice of these exercises. To combat stress you must apply other management techniques, while maintaining a healthy lifestyle. Other options to combat stress are aromatherapy, mindfulness and relaxing massages.