7 Quick Stretches for Stress Relief You Can Do Right Now

Stretching is just one of a number of tools that you can use to manage stress.

One of the reasons that stretching is so effective for stress is our (generally) more sedentary lifestyles promote stiffness, which exacerbates stress in the first place, says Jessica Matthews, an associate professor of kinesiology and the creator of the Master of Kinesiology in Integrative Wellness program at Point Loma Nazarene University in San Diego, and the author of Stretching to Stay Young.

“Stretching and movement provide proper circulation, increase oxygen, and release tension in your muscles,” says Kelsey Decker, a personal trainer certified by the National Strength and Conditioning Association and the manager of training for StretchLab in Orange County, California. Together, all of these effects help you simmer down, she says.

1. Child’s Pose

How to Do It Kneel on the floor. Bring your feet together and open your knees to create a V shape. Sit back, keeping your butt on or reaching toward your heels, and walk your hands in front of you so that your chest lowers to the ground. Breathe deeply through your diaphragm. Add cushioning (such as a pillow) under your lower body if you’re having discomfort with kneeling. You can also limit how far you move your head and chest toward the floor to make the pose easier.

2. Seated Spinal Twist

A spinal twist combines a deep breath with a twisting motion, like wringing the stress out of your spine as you would wring water out of a wet towel. “You can easily perform this right in your chair at work for a much-needed break during a busy workday,” says Matthews.

How to Do It Sit toward the edge of your chair with your feet flat on the floor. To begin the pose, it’s best to fully extend both arms straight above your head and then go into the twisting motion. Place your right hand at the back of the seat, by the backrest, and place your left hand on your right thigh. Inhale, lengthen your spine, then exhale and rotate your torso to the right, gazing over your right shoulder. Repeat on the other side.

3. Happy Baby Pose

How to Do It Lying on your back, lift your knees toward your chest. Grab the bottoms of each foot with your hands and pull your knees toward your chest and armpits. If you can’t reach your feet, just grab your lower legs.

4. Lying Glute Stretch

This stretch is good for putting some movement into your lower back, especially if you’ve been sitting still. You will have to get up and find a spot to lie down. (Remember, taking a brief break from whatever you’re doing can help relieve stress, too, Decker says.) What’s more, the stretch releases tight hamstrings. “It helps externally rotate the hip and provide a stretch to the outer glutes to target the lower back,” Decker explains.

How to Do It Lie on your back and bend your knees so your feet are flat on the floor. Cross your right foot to your left knee, keeping your left leg bent, to create a figure four. Bring your hands behind your right knee and pull both legs toward your chest. Repeat on the other side. If you can’t reach the back of your knee, wrap a towel around your leg to pull it forward.

5. Wide-Legged Forward Fold With Chest Expansion

This stretch targets your upper and lower body, says Matthews, making it a perfect do-it-all move. It’s especially great for tight hamstrings (common in walkers and runners), as well as tight chest and shoulder muscles (common if you often sit at a desk typing), she says.

How to Do It Stand with your feet 3 to 4 feet apart. Softly bend your knees. Hold one end of a small towel in one hand with your palm facing behind you, then reach your opposite hand back to grab the other end of the towel. Inhale and roll your shoulders back and down. Exhale and slowly fold forward (focus on hinging at your hips). Move your arms forward to draw your knuckles toward the ceiling (and downward toward the floor if you can). For more stability, keep your hands at your hips as you bend forward.

6. Chest Opener Stretch

This is a great at-your-desk stretch when you need a quick release. “This stretch promotes proper posture and releases tension through your chest to maximize oxygen and circulation,” Ducker explains.

How to Do It Stand up straight. Clasp your hands behind your back, squeeze your upper shoulder blades toward each other behind you, and push out through your chest. Keep your core straight, and avoid overextending your back.

7. Rotational Neck Stretch

How to Do It From a sitting or standing position, bring your chin to your chest and rotate your chin toward an armpit. If you need more of a stretch, Decker suggests placing your hand on the back of your head and lightly pulling your head closer to your armpit. Repeat, rotating your chin to the other armpit. Be mindful not to elevate your shoulders, keeping them relaxed throughout the stretch.