Six gentle stretches for tension
- 1
Shoulder rolls: lift your shoulders towards your ears, roll them back and down, five times, then forwards five times.
- 2
Neck tilt: sit tall and gently tip one ear towards the same shoulder. Hold for about twenty seconds, then change sides.
- 3
Chest opener: clasp your hands behind your back, lift them gently and open your chest. Hold for about twenty seconds.
- 4
Seated twist: sit tall, turn your upper body gently to one side, holding the back of the chair. Hold for about twenty seconds, then change sides.
- 5
Arm stretch: reach one arm across your chest and hold it with the other for about twenty seconds, then change sides.
- 6
Wrist and forearm stretch: extend one arm with the palm up and gently draw the fingers back. Hold for about twenty seconds, then change sides.
Why do stretches help with tension?
Stress often makes us hold our shoulders high and our jaw tight without noticing. Gentle movement helps release this, and Mind notes that gentle exercise can help you relax.
How long should you hold each stretch?
A comfortable hold of around fifteen to thirty seconds is a common suggestion. Breathe steadily throughout, and repeat once or twice if you like.
Who should take care?
If you have an injury, ongoing pain, or a condition affecting your neck, back or joints, check with your GP or a physiotherapist first. Stop if you feel sharp pain, numbness or dizziness.
Which stretch is best for a tight neck?
Sit tall with your shoulders loose, and gently tip one ear towards the same shoulder until you feel a mild stretch along the opposite side. Do not pull with your hand. Hold, breathe, and change sides. If you feel pain, tingling or dizziness, stop.
Which stretch helps tight shoulders and upper back?
Shoulder rolls loosen the muscles that stay raised when you are stressed. For the upper back, clasp your hands in front of you, round your back gently and push your hands away. Then do the chest opener to balance it out.
What is a two-minute desk routine?
Stand up. Roll your shoulders five times each way. Reach both arms overhead and breathe in, then lower them as you breathe out. Do a gentle seated twist on each side. Finish with ten seconds of slow breathing. It is a good reset between tasks.
How does breathing fit in?
Breathe out as you ease into each stretch, and keep your breathing steady while you hold. Combining slow breathing with gentle movement is the idea behind sophrology.
When should you see a physiotherapist?
If you have neck, shoulder or back pain that lasts or keeps coming back, or if you have pins and needles, numbness or weakness, speak to your GP or a physiotherapist. Stretching helps with everyday tension but is not a substitute for assessment.
How do you fit them into your day?
Do them at your desk between tasks or after a long spell of sitting. They combine well with slow breathing and fit into stress relief at work. Gentle movement with breathing is also at the heart of sophrology.
Common questions
How often should I stretch?
A few minutes once or twice a day, and whenever you notice tension building.
Can stretching help with stress?
It can ease physical tension and give you a break, which many people find calming. It is one part of looking after yourself.
Is it safe if I have neck pain?
If you have neck pain or an injury, check with your GP or a physiotherapist before trying neck stretches.