Relieve Tension and Stiffness With Stretching

Research shows it can not only help relieve tension and stress, allowing you to better relax during difficult times, but it can also increase your range of motion and mobility while decreasing your pain. The key is to go slowly: Ease into each stretch and hold it without bouncing, and gradually increase the depth of the stretch over time.
 
By Bryan D. Vargo
 
Reviewed by Doreen Stiskal, PhD, Chair of the Department of Physical Therapy, Seton Hall University
 

A) Start on hands and knees, knees under hips, hands under shoulders. B) Slowly contract abs and round your back toward the ceiling, tuck in buttocks and hold for 5 to 10 seconds. C) Return to neutral position, then lower your belly toward the mat, arching back and flexing hips with head up slightly and eyes straight ahead. Hold for 5 to 10 seconds.
CAUTION: If your hips have limited range of motion, do only steps A and B.
 
Photo credit: Kaylinn Gilstrap
 

A) Loop a yoga strap or belt around left foot. B) Lie back with right knee bent and foot flat on mat. C) Slowly raise left leg, straight, and gently pull band toward chest until you feel a stretch in the back of your thigh. D) Hold for 10 to 30 seconds. Repeat with right leg.
 

A) Lie with knees bent, feet flat on mat. B) Raise right knee toward chest keeping hips on mat. Use both hands to gently pull knee toward chest until you feel a stretch in your hip. C) Hold for 10 to 30 seconds. Repeat with left leg.
CAUTION: If arthritis affects your knees, check with your physical
therapist before trying

A) Lie on back with knees bent, feet flat on mat, arms extended to sides. B) Raise knees toward chest and keeping knees bent and together, slowly lower them to the right, keeping shoulders on the mat, until you feel a stretch in lower back and obliques. C) Hold for 10 to 30 seconds, then repeat to other side. 

A) Lie on back with knees bent, feet flat on mat. B) Cross left foot over right leg, resting left ankle on right knee. Keeping pelvis flat, gently press left knee with left hand until you feel a stretch. C) Hold for 10 to 30 seconds, then repeat with other leg. 

A) Stand with left leg forward, slightly bent, and foot flat on floor. B) Leading with your pelvis, shift weight forward until you feel a stretch in upper quadriceps of right leg. (Hold on to a chair for support if needed.) C) Hold for 10 to 30 seconds. Repeat with other leg.
 

A) Stand with feet hip-width apart, hands on hips or overhead holding right wrist with left hand B) Slowly bend at the waist to the left until you feel a stretch in your right side. If arms are above your head, gently pull right arm. C) Hold for 10 to 30 seconds. Repeat on other side.