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Stress Relief through Stretching (Part 2) 
As always i welcome ideas for this article. Let me know if you have an area that you would like addressed soon, and I will put that in the next issue.
Shoulders, Upper Back and Arms:
The following stretches are great for the tension that many of you tend to complain of. That aching upper back!! 5 to 10 minutes a day can help as well as providing a quick little stress reliever on the job!
For the shoulder and the middle of the upper back, gently pull one elbow across your chest toward the opposite shoulder. Hold for 10 seconds, and repeat on other side. On this one try to pull on the part of your arm directly above the elbow and not on the joint itself.
This one can be used as a proprioceptive neuromuscular facilitation (PNF) technique as well. This technique engages the muscles then relaxes them, which encourages a reaction in the muscles to facilitate the stretch. (Our bodies are amazing things!)
To make this stretch a PNF technique, you just start out as if you wanted to do the above stretch. This time push your elbow against your other hand for 3-4 seconds, then relax, then pull into the stretch.
Another shoulder opener that helps with triceps and opening the rotator cuff is as follows. With your arms over your head, hold the elbow of one arm with the opposite hand and gently stretch the arm behind your head. Hold for 10 to 15 seconds and remember to breathe! Repeat on other side. This can also be modified to the PNF technique.
The last stretch I want to share with you in this segment is good for the entire arm. Interlace your fingers out in front of you at about shoulder height. Turn your palms outward as you extend your arms outward. Hold for about 15 seconds, relax and repeat.
Tune in next time for more upper body stretches! |
The season is in full swing now, and I hope that each and everyone of you remember to take some time for yourselves. Even though the holidays can be fun and full of activity - monitor your stress levels and do something that makes you smile or brings you comfort, when you feel those telltale signs of increasing stress.
