Stretch your body, Stretch your mind

Work on flexibility

Stretching stimulates receptors in the nervous system that slow the production of stress hormones. It can increase flexibility, range of motion, and blood flow, and improve your posture. But did you know that stretching can also help your mind?

Fatigue, stress, and anxiety can cause the brain to slow down, make you think more slowly, react more harshly, and find it more difficult to make decisions. Stretching can help conquer these moments and give you the lift you need.

“As a part of a total exercise program, static stretching can serve to increase blood circulation to the brain, reduce stress and tension, and help with improvement in mood,” says Dr. Nailah Abdulbaaqee, M.D., a provider at One Medical.

That’s because of the way your mind and body interact when you sink into that forward fold. Increased blood flow to your brain can boost your energy along with your mood and mental clarity, leaving you more prepared to grapple with your day’s tasks.

Stretching isn’t all about warming up or cooling down from your workout, says Ali Duncan, a yoga instructor and the founder of Urban Sanctuary, the first women-run, Black-owned yoga studio in Denver, Colorado.

It’s also about soothing your mind. “When our breath is deep and the inhalation is long and the exhale even longer, we trigger our parasympathetic nervous system,” Duncan explains. “This type of breathing calms the fight or flight part of the brain and allows the body to relax even more.” The calmer your mind, the easier it can become to think clearer — which is helpful when you’re getting ready for your seventh Zoom call of the day.

What Happens To Your Brain And Body When You Do Yoga

Just make sure you’re focusing on your breath rather than just going through the motions. “To stretch effectively, you have to slow down and come into your body awareness, which can ground you and make you feel more present,” says Helen Phelan, a Pilates instructor who specializes in body neutrality and mindfulness.

One way to do this is to imagine getting longer into each stretch every time you inhale and sink deeper into your stretch each time you exhale. Your muscles and your mind will learn to relax, all at the same time.

Stretching benefits your body and your mind

Releases hormones for mood and emotions. Stretching affects your brain as well as your muscle system. Hormones are delivered throughout your body to help regulate metabolism and insulin as well as your attitude. A great stretch may be the way to a new outlook.

Increases blood flow and circulation to your muscles and your brain. More blood flow contributes to a clearer mind and a more cheerful mood. After stretching, you will find yourself ready to rethink situations and decisions that may have been cloudy earlier.

Encourages a relaxed awareness of your body and mind. Allow your mind to drift away from the day. Stretching brings your mind to your body, the muscles you are moving, and the breath you inhale and exhale. Becoming aware of your movements, no matter how small, can help you refocus on yourself.

Improves balance, flexibility, range of motion, and strength. Muscles that are inflexible tire easily which may then lead to injury. Keeping your body stretched can help you perform daily activities with more ease and less pain.

Focuses your awareness on the present. So often we let the present slip away as we worry about the mistakes of the day or what needs to be done. Taking a few moments to refocus on yourself can pull your mind back to the here and now and prepare you for what’s happening at the moment.

Here are some super simple, yet effective, stretches to do anytime, anywhere.

Forward fold: Stand tall with your feet apart. Soften your knees and slowly bend forward. Allow your upper body to hang loosely. Slowly sway side-to-side to release the tension in your lower back. Slowly roll your body upward.

Foot stretch: Stand with your feet slightly apart. Lift and spread your toes and the balls of your feet. Then shift your weight to the balls of your feet, lifting your heels off the floor. Continue shifting your weight and stretching the various tendons and muscles in your feet for five breaths.

Shoulder stretch: With your fingers interlaced and palms up, raise your arms above your head. Keeping your arms in line with your ears and looking straight ahead, relax your shoulder blades downward. Hold for five breaths. Slowly lower your arms. Roll your shoulders backward and forward. Repeat the stretch, holding for five breaths each time.

Chest stretch: While standing, reach your hands behind you, clasping them together at the base of your back. As you pull your shoulder blades together, lift your clasped hands as high as you can behind you. Hold for five breaths.

Give your mind a mental break, breathe deeply, focus on the feel of the stretch, and release the pent-up emotions sitting inside of your muscles. Taking a few moments to treat yourself with kindness and compassion can help to relieve daily stress and anxiety.

Sources: