According to a recent Gallup poll, nearly half of Americans experience stress frequently — and if the condition is left unaddressed, it could increase the risk of cancer. heart diseaseHigh blood pressure, obesity, diabetes and other medical problems.
There are some simple ways to reduce it Effects of stress — Start with stretching.
“When you’re stressed, your muscles tend to contract and tighten, leading to all kinds of aches and pains,” Walter Gergea, co-founder and chief fitness officer of Switzerland-based personal fitness app Zing Coach, said in a statement sent to Fox News Digital.
Psychologist says ‘sad’ social media trend could be symptom of ‘worrisome’ issues
According to Gergea, stretching lengthens and relaxes muscles, which reduces the tension stored in them.
“It increases blood flow to your muscles, delivering oxygen and nutrients, and removing metabolic waste from your body — while also relieving pain and stiffness,” he says.
Walter Gergia, co-founder and chief wellness officer of Switzerland-based Zing Coach, created a simple three-minute stretching routine exclusively for Fox News Digital. (Walter Gergeia)
Gergia, who is trained in mindfulness and meditation, has created a simple three-minute exercise program. Stretching Routine Exclusively for Fox News Digital.
A guide to basic stretching for better overall health
“When you feel tension building up, don’t sit around and wait for your muscles to get stiff,” he says. “Often a few minutes of stretching is all it takes.”
7 stretches for stress and tension relief
Gergea recommends performing each exercise for 20 to 30 seconds, then switching to the other side or moving to the next side.
1. Neck stretches
Tilt your head gently to one side, bringing your ear toward your shoulder until you feel a stretch in one side of your neck.
For a neck stretch, gently tilt your head to one side, bringing your ear toward your shoulder until you feel a stretch on one side of your neck. (Walter Gergeia)
2. Shoulder stretch
Move one arm across your body and with the other hand gently press it near your chest until you feel a stretch in your shoulder.
To stretch the shoulder, move one arm across your body and use your other hand to gently press it closer to your chest until you feel a stretch in your shoulder. (Walter Gergeia)
3. Cat/Cobra Stretch
Start in a push-up position with your wrists parallel to your shoulders. Take a deep breath and lift your head, shoulders, and abdomen toward the sky while keeping your pelvis flat on the floor. Pause to give your spine a chance to stretch.
Start in a push-up position with your wrists parallel to your shoulders. Breathe deeply and lift your head, shoulders, and abdomen toward the sky, while keeping your pelvis flat on the floor. (Walter Gergeia)
Next, exhale and bring your upper body to the position above the table and lift your back up.
Spend a few minutes between these two postures, coordinating each movement with your breath.
Next, exhale as you pull your upper body into a tabletop position and arch your back. (Walter Gergeia)
4. Spinal twist
Sit on the floor and extend your legs in front of you. Bend one knee and cross it over the opposite leg, keeping the foot flat on the floor.
Twist your torso toward the bent knee, and use the opposite arm to bring it closer to your body.
Sit on the floor and extend your legs in front of you. Bend one knee and cross it over the opposite leg, keeping the foot flat on the floor. Turn your torso toward the bent knee, using the opposite arm to hold it close to your body. (Walter Gergeia)
5. Forward bends
Stand with your feet hip-width apart and bend forward at the hips, letting your upper body hang toward the floor.
Stand with your feet hip-width apart and bend forward at the hips, letting your upper body hang toward the floor. (Walter Gergeia)
6. Hip and posterior chain stretch
Sit down and make an L shape with your legs.
Open the hip and reach forward toward the extended leg, pressing the bent knee toward the floor.
Sit down and make an L shape with your legs. Pressing the bent knee toward the floor, open the hip and reach forward toward the outstretched leg. (Walter Gergeia)
7. Kneeling Quad Stretch
Start by sitting on your knees with your feet pressed together and sit on your heels.
Place your hands behind you parallel to your shoulders, then lean back and push your hips forward while keeping your buttocks firmly over your ankles.
Start by sitting on your knees with your feet pressed together, sitting on the heels of your feet. Place your hands behind you, parallel to your shoulders, then lean back and push your hips forward, while keeping your buttocks firmly on your heels. (Walter Gergeia)
4 pro tips for more effective, enjoyable stretching
“Whatever is good for the body is usually good for the mind,” Gergea said.
“Stretching provides a rare respite from your thoughts, and lowers cortisol, which typically increases when you’re stressed.”
Click here to get the Fox News app
“It also stimulates the release of endorphins – the happiness hormones – which will help you feel good happier and healthier,
“Whatever is good for the body is usually also good for the mind.”
To help you get the most out of your stretching session, health experts have suggested the following:
1. Don’t hold your breath
Breathe fully and focus only on inhaling and exhaling instead of paying attention to any worries going on in your mind.
Click here to sign up for our health newsletter
2. Do not rush
If you feel muscle pain, Gergea suggests slowing down and reducing the range of motion, and gradually increasing the speed once the tension is relieved.
3. Remember to stay hydrated
The expert said that drinking a sip of water between each exercise can prevent joint creaking.
4. Take rest
Treat stretching like meditation. Listen to some calming music and focus on your body, not your thoughts, suggests Gergia.
For more health articles, visit here www.foxnews/health
After completing these stretches, Gergea said, “your body and mind will calm down.” Feel good In a short while.”
“A stressed mind cannot ‘survive’ in a relaxed body – therefore, by reducing physical tension, we simultaneously reduce stress.” Mental relaxation,
