Stress-relieving exercises

Feeling stressed? Maybe what you need is a little stress relief. Believe it or not, that relief comes in the form of exercise; not the hard-driving, muscle-taxing, sweat-producing workout found at the local fitness club, but rather a few circulation-boosting, tension-relieving exercises that offer a much-needed physical and mental boost.

Try the following exercises whenever fatigue starts to set in. They'll have you feeling so good you'll want to incorporate them into your daily routine.

Neck tuck and turn
• Sit or stand tall with your arms hanging naturally by your side.
• Lengthen the neck, depress the shoulders and tuck the chin into the chest. Hold for five seconds.
• Lift the chin until it is parallel to the floor.
• Reach behind your back and grab your left wrist, pulling down on your left arm while tilting your head to the right. Hold for five seconds.
• Repeat, tilting your head to the left while grabbing your right wrist.
• Repeat the whole sequence two more times.

Tip: Inhale, then exhale as you tuck the chin into the chest. Inhale again as you lift the chin, and exhale while the head tilts to the side.

Ankle rolls
• Sit tall and place both feet flat on the floor.
• Lift one foot about 12 inches off the floor.
• Circle the foot five times in a clockwise direction, then five times in a counter clockwise direction.
• Return the foot to the floor and repeat with the other foot, making sure you work the ankle through its full range of motion.

Tip: Breathe naturally throughout all phases of the exercise.

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Bend and stretch
• Stand tall with feet hip distance apart.

• Place your hands on the front of your thighs and bend over from the hips, rounding your back, tucking your chin and bending your knees. Hold for five seconds.
• Stand back up and place your hands in the small of your back.
• Bend backwards, letting your hips slide slightly forward. Look toward the ceiling. Hold for three seconds.
• Repeat the whole sequence two more times.

Tip: Inhale, then exhale as you bend forward. Inhale as you stand back up, and exhale again as you bend backwards. This exercise can be done while seated at the edge of a chair, clasping your arms under your knees as you bend forward and lifting your chest up and out as you bend backwards.

Twist and reach
• Get on your hands and knees.
• Inhale, then exhale, while lowering your hips until they rest on your heels and reaching both arms out in front of the body resting the hands and head on the floor. Hold for five seconds, breathing naturally.
• Inhale and move the right arm under the body, reaching it to the left.
• Exhale and drop your right shoulder toward the ground while looking over your left shoulder. Hold for five seconds, breathing naturally.
• Repeat, reaching the left arm under the body and dropping the left shoulder.
• Return to the starting position and repeat two more times.

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P.M. stretch
• Roll up a blanket or towel.

• Lie on your back, placing the towel under your back at the base of the shoulder blades.
• Extend your arms straight out to the side, palms facing the ceiling with your hands and elbows at shoulder height.
• Relax, close your eyes and breathe naturally while letting the tension ease from your body. Stay in that position as long as you like.

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