5 Stretches That Will Help Calm You The Fuck Down News


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Health

Try them. Your productivity will thank you later.

1. Work
can be overwhelming and make you tense AF
sometimes. (Or a lot of times.)

View this image ›

That’s why BuzzFeed Health asked yoga expert
and H&M Ambassador, Patrick
Beach, to come up with five office-friendly
stretches that will help you get a little
looser, physically and mentally, while
releasing some of that tension.

Do these throughout the day whenever you feel
tight or tense or, better yet, before you start
to feel tight and tense! And by the way, ease
into these moves, especially at first. If you
start to feel any pain at all, ease up or stop
altogether.

Okay, sit back, stretch, and relaaax!

ID: 10301300

2. 1.
Seated Pigeon

View this image ›

Caity Arthur / BuzzFeed News

Benefits:
• Stretches the glutes, and inner and outer
hips.
• Improves hip mobility.

How to do it:
• Take your right foot in your hands and place
it on your left knee.
• With your right knee at a 90-degree angle,
rest your right ankle on your left thigh, just
above the knee.
• Hold for 30 seconds, then release.
• Repeat on the other side.

Deepen the stretch:
• Lean forward and bring your chest towards
your bent knee.

ID: 10307245

3. 2.
Gomukhasana Arms

View this image ›

Caity Arthur / BuzzFeed News

Benefits:
• Stretches the upper back, arm, and shoulder
muscles.
• Expands the chest to help you breathe.

How to do it:
• Reach your right arm straight up toward the
ceiling with your palm facing behind you.
• Bending your right arm at the elbow place
your right palm flat against your back between
your shoulder blades.
•Reach your left arm behind your back and try
to clasp your hands, hooking your fingers
together. If you can’t clasp just try to reach
your hand up as high as you can.
• Keep your back straight and your chest up
during the stretch.
• Hold for 30 seconds, then release.
• Repeat on the other side.

If you’re way too tight to clasp your hands
together, hold one end of a scarf (or belt,
cord, or plastic bag, etc.) in the hand that’s
between your shoulder blades and then, with
your other hand, grab the other end.

Deepen the stretch:
• Instead of stopping with your fingers clasped
together, try to move toward getting your palms
to touch.

ID: 10307350

4. 3.
Wring-Out-Your-Shoulders-Neck Stretch

View this image ›

Caity Arthur / BuzzFeed News

Benefits:
• Stretches the upper back, neck, and
shoulders.
• Releases tension in neck and shoulders.
• Helps clear and refocus your mind.

How to do it:
• Reach both hands behind your back and clasp
them together (palms facing each other) with
your fingers intertwined and arms fully
extended.
• With your hands still clasped, pull down and
slightly away from your back.
• Keep your back arched and your chest up
during the stretch.
• Tilt your head slowly from side to side to
release tension in your neck.
• Hold the position for 30 seconds, then
release.

Deepen the stretch:
• Pull farther down and out (away from your
body) and exaggerate the arch in your back.

ID: 10307374

6. 4.
Eagle Arms

View this image ›

Caity Arthur / BuzzFeed News

Benefits:
• Stretches the shoulders, triceps, and upper
back.
• Helps improve posture.

How to do it:
• Keeping your chest tall, raise your arms so
that your elbows are at a 90-degree angle, your
palms facing each other, and your fingers
pointing towards the ceiling.
• Then place your right elbow in the crease of
your left elbow so that the backs of your hands
are facing each other.
• Hook the fingers of your left hand over your
right thumb.
• Keeping your back straight, slowly raise your
elbows up towards the ceiling.
• Hold for 30 seconds, then release.
• Repeat on the other side.

Deepen the stretch:
• Continue raising your your elbows towards the
ceiling.

ID: 10307451

7. 5.
Forward Fold

View this image ›

Caity Arthur / BuzzFeed News

Benefits:
• Stretches the hamstrings and lower back.
• Super calming.

How to do it:
• Keeping your knees straight, bend forward at
the hip reaching your fingertips towards the
floor.
• If you can’t reach the floor, grab the backs
of your ankles instead. If that’s not possible,
cross your arms and hold your elbows, letting
your crossed arms hang while bent over in the
same position.
• Let your head hang loosely between your
shoulder blades.
• Hold for 30 seconds, then release.

Deepen the stretch:
• Try to touch the floor. Deepen it further by
trying to place your palms on the floor.

ID: 10307452

8. See how
it’s all done here!

ID: 10301261

All apparel worn by Beach were provided by
H&M Sport.

ID: 10314946

Check out more
articles on BuzzFeed.com!

 

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Tagged:stretches,
anxiety, fitness, happiness,
health,
mental health, stress

 

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