5 exercises against stress: how to relieve tension in the neck and shoulders

According to the American Psychological Association (APA), in response to stress, the human body triggers the so-called "fight or flight" response, during which muscles involuntarily tense up. This can happen even without an actual physical threat - for example, in traffic, at work or when watching disturbing news.

If the stress persists for a long time, the muscles can stay tense for longer than necessary. According to the authors of Healthline, this leads to back pain, headaches, poor posture and even migraines.

Here are five simple exercises to help relieve tension and relax your body.

1. Neck Stretch

A deep stretch that helps improve mobility and relieve tightness.

• Stand up straight with your left arm along your body.

• Place your right hand on your head, fingers pointing to the left.

• Gently tilt your head to the right until you feel a tension in the left side of your neck.

• Hold for 20-30 seconds. Repeat to the other side.

• Do 2-3 approaches for each side.

2. Gentle neck relaxation

This exercise helps to reduce tension in the neck and shoulders at the same time.

• Lower your head down with your chin against your chest.

• Gently tilt your head to the right and hold for 30 seconds.

• Return to the centre and repeat to the left.

• Perform 3-5 times on each side.

3. Child's pose (Balasana)

One of the basic yoga poses that gently stretches the back and relaxes the shoulders.

• Kneel on your knees with your hands on the floor in front of you.

• As you exhale, lower your pelvis to your heels and stretch forward, folding in your hips.

• Arms straight out in front of you, forehead on the floor.

• Hold the pose for 60-90 seconds, concentrating on your breathing.

• Repeat 2-3 times.

4. Cow Cat Pose

A popular yoga pose that relieves tension in the spine and neck.

• Get on all fours, palms under your shoulders, knees under your hips.

• As you inhale, bend over, lift your chest and head - this is "cow pose".

• As you exhale, round your back, draw in your stomach - this is "cat pose".

• Repeat the combination 10-12 times.

5. "Thread the needle."

This pose helps relieve tightness in the upper back and shoulders.

• Stand on all fours.

• With your right hand, palm up, reach under your left shoulder.

• Your body will twist and your right shoulder will touch the floor.

• Hold for 20-30 seconds, then repeat in the other direction.

• Perform 2-3 approaches for each side.

Other ways to deal with tension

The authors find that yoga is an effective way to reduce stress, improve flexibility and reduce pain. In addition, helpful are:

• warm compresses on the neck,

• self-massage for a few minutes every hour,

• a hot bath or sauna,

• adjusting your workstation (monitor at eye level),

• acupuncture sessions,

• posture maintenance (ears, shoulders and hips in line),

• gentle massage techniques,

• pillows with good neck support,

• if necessary, taking NSAIDs (as prescribed by a doctor).

If these measures do not bring relief, it is necessary to consult a doctor: complex treatment, including physical therapy and medication, may be necessary.

How to reduce stress

According to experts of the American Psychological Association, the body has an inbuilt "anti-stress mechanism" - a relaxation mechanism. To activate it, you need to regularly perform relaxation practices:

• daily physical activity,

• walking in the fresh air,

• a balanced diet,

• breathing exercises,

• meditation and yoga,

• progressive muscle relaxation.

The authors emphasise that results come with practice - regular exercise will help the body return to a calm state more easily.