Stretching to Relieve Stress

As life jugglers, we often bear the weight of countless responsibilities—family, work, money, and so much more. Sometimes, stress feels overwhelming, robbing us of sleep, leaving us in pain, and making us feel like we have no time for ourselves. I know this feeling all too well.

In 2011, my mother passed away. Having lost my father two decades earlier, she had become the heart of the family, carrying the responsibilities of her immediate family and even her siblings. As her only daughter, I felt it was my duty to take up the mantle. For years, I mirrored her sacrifice, but I eventually realized that if I were to survive this role, I had to change how I approached it.

Over time, I learned that taking time for myself was not just important—it was necessary. By learning stress-relief techniques, I could manage the pressures of being the family matriarch while teaching those around me to respect my boundaries.

In the coming weeks, I’ll be sharing methods to help you manage the everyday challenges life throws your way; like responding to requests for money to requests for your time. In order to navigate these stressors you’ll need a plan. Today, let's start with a simple yet powerful technique for reducing stress: stretching.

The Benefits of Stretching

Stretching is more than just a way to get the kinks out. It can:

• Relieve Tension: Stretching helps release the physical buildup of stress in your muscles, especially in the neck, back, and shoulders.
• Improve Flexibility: With age, our bodies tend to stiffen. Stretching keeps our muscles limber, helping us move more freely.
• Increase Blood Flow: When you stretch, you promote circulation, which can boost energy levels and reduce fatigue.
• Improve Sleep: A good stretch routine can relax the body, making it easier to fall asleep and stay asleep.
• Enhance Mood: Stretching releases endorphins, the body’s natural feel-good chemicals, helping you feel more relaxed and happy.

Types of Stretching

There are various types of stretching that you can incorporate into your routine. Here’s a quick guide:

• Static Stretching: This involves holding a position for a set amount of time, usually around 15-30 seconds. Focus on areas where you carry tension, such as your neck, shoulders, and back. To stretch your neck, for example, gently tilt your head toward one shoulder, hold, then switch sides.
• Dynamic Stretching: Unlike static stretching, dynamic movements take you through a range of motion without holding the stretch. This can be a great way to loosen up in the morning. Arm circles or gentle leg swings are great examples.
• Yoga Stretches: Gentle yoga poses, like Child's Pose or Cat-Cow, are wonderful for stretching and relieving tension in the spine. They also help with breathing, bringing a sense of calm.

How to Start

Start slow, especially if you haven’t stretched regularly in years. You don’t need a fancy routine—just a few minutes every morning or before bed (or both) can make a world of difference. Try this simple routine to start your day:

1. Neck Stretch: Sit or stand tall, and gently tilt your head toward one shoulder, holding for 20 seconds, then switch sides. You can also try rolling your head forward or backward but this can be harder so start slow.
2. Shoulder Rolls: Roll your shoulders forward 10 times, then backward 10 times to release tension. Another easy stretch is raising your shoulders to your ears, holding them up for 5 seconds while inhaling, then dropping them down on the exhale.
3. Cat-Cow Pose: Get on all fours, arch your back like a cat, then sink your belly down as you look up mimicking the deep in a cow's back. Repeat 10 times.

What’s Next?

In the coming weeks, we’ll explore other ways to manage stress, including:

• Movement: When you keep your body moving you create momentum for getting all the things done that are important to you. Plus you release dopamine and endorphins. 
• Breathing Exercises: Learning to breathe deeply and intentionally to relieve anxiety.
• Journaling: Using writing as a tool to process emotions and let go of worries.

As we continue to explore stress-relief techniques that are easy to incorporate into your busy life. Remember, the first step in caring for others is learning to care for yourself. Also remember it’s ok to admit that you need help yourself. Between inflation, obligation, and that vacation you’ve been wanting to take you may also need more money. You are not alone, we are all feeling this way.

Sometimes, managing the weight of responsibilities can feel like you're on an island. But you don’t have to be. Finding a community of people who are on the same journey can make all the difference. Being surrounded by others who understand your challenges, share your goals, and offer support can be an invaluable resource.

That’s where the ThriveWell Collective comes in. It’s a space designed for women like you—juggling life’s demands while striving for wellness and balance. In our community, you’ll find open discussions, helpful tips, and encouragement. Whether you're learning stress-relief techniques, exploring ways to improve your finances, or just enjoying the support of others, ThriveWell connects you with people who truly get it.

Join our ThriveWell Collective Community today and start thriving mentally, physically, and monetarily, alongside others who are dedicated to living well and aging gracefully. Together, we’ll help you not only survive the demands of life but thrive through them. Let’s take this journey together—because you deserve to feel supported, understood, and powerful.