1. Neck Rolls
In a very gentle motion, let your neck fall to one side so that your ear is going towards your shoulder. I like to start on the right then roll my neck passing over my chest to the other side. Keep repeating the ear to shoulder stretch and rolling motion. If you feel comfortable, you can continue the motion in a complete circle. During this, be careful and mindful of how you feel. Don’t stress or force everything! Feel out where there is tension and gently stretch where you feel needs extra attention.
Tip: you can deepen this stretch by placing your hand or hands on your head. You do not even need to put much pressure into this, simply let it rest on your head while you lean your neck to one side.
2. Warm Up Your Palms and Place Them Over Your Eyes
Having warmth and pressure covering your eyes can be quite soothing. Many people who have desk jobs looking at a computer struggle with eye strain. This can be an especially calming tool for reseting and can help release tension during your day.
Tip: use a warm, damp cloth and cover your eyes for some extra relaxation
3. Progressive Relaxation
This is a method involving scanning through the body to relax each part. Start by bringing attention to your feet. Bring energy to the toes, the ball of your foot… the arch. Wiggle them around and take note of how they feel. After energizing them, envision a wave of peace flowing from the toes up through the rest of the foot. Follow this method with the remainder of your body. Bring attention to a part of your body, energize it and feel the wave of release flowing up as more and more of your body relaxes.
4. Lay Flat and Put Your Feet Up On a Wall
Our feet and legs are put under a lot of pressure every day. A great way to give them a break is to stretch them out on a wall. To do this, get a pillow and lay flat facing a wall. You can start by just sitting cross-legged, with legs resting on the wall. As you settle and find comfortable positioning, play around with stretching your legs out. You can place your feet flat against the wall or stretch them out straight. Do what feels good in your body. Stay in this position for as long as you like.
Tip: Listen to some soothing music and let your mind drift. This is a great combo for a unwinding before bed.
5. Stretching/Foam Rolling/Yoga
Stretching can help you loosen up tight spots in your body that may be causing you pain. If you can, set aside 10 mins to really focus on the spots in your body that feel crunched together or stiff. This can also give you time to understand how you hold stress in your body. Understanding this can help you be mindful of these problem areas during the day. If you would like more tools to get in tune with your body and flexibility, try out a foam roller or yoga. Foam rollers are able to hit those pressure points and may help you feel looser. Yoga can help you gain flexibility through a series of movements and positions.
