5 Stretches That Will Help Calm You The Fuck Down

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

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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!

1. Seated Pigeon

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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.

2. Gomukhasana Arms

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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.

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

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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.

LOOK HOW GOOD THAT FEELS!

Caity Arthur / BuzzFeed News

4. Eagle Arms

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.

5. Forward Fold

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.

See how it’s all done here!

Feeling better?

GOOD! Now take on the day!

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