TOP EXERCISES TO BEAT STRESS AND LOOSEN TIGHT MUSCLES

5 min read

Have you ever felt that tightness in your shoulders or the tension in your neck after a long, stressful day? You’re not alone. Stress is something we all deal with from time to time, but when it becomes chronic, it can manifest physically in our bodies1, leading to muscle tension, headaches, back pain, and more. In fact, a recent study found that 86% of people in the UK feel stressed at least one day a month, with 60% reporting stress at least once a week or more2. When we experience stress, our bodies react by tensing up, altering our posture and muscle use, which can lead to discomfort or even long-term pain. So how do we combat this tension?

In this post, we’ll explore some of the top exercises that can help reduce stress-related tension in key areas like your neck, chest, back, and breathing. This blog will provide you with a toolbox of exercises to help your body relax, improve your posture, and ease the discomfort caused by stress.

THE IMPACT OF STRESS ON YOUR BODY

When stress becomes a regular part of our lives, it can take a toll on our bodies. Chronic stress is not just a mental challenge; it physically changes how we move and hold ourselves. Our muscles tense up as a reaction to stress, often leading to pain. This constant tension can cause headaches, muscle stiffness, and back pain, all of which can interfere with our daily activities and overall well-being.

Let’s take a look at some specific exercises that can help release this tension.

1. NECK PAIN AND HEADACHES

When we feel stressed, one of the first areas we tend to hold tension is the neck and shoulders, particularly the upper trapezius muscles. This tension over the shoulders and neck can radiate upwards, causing headaches and pain that spreads into the head, jaw, and temples. Here are two simple stretches to help ease this discomfort:

Upper Trapezius Stretch: Sit upright, gently tilt your head to one side, bringing your ear towards your shoulder, now rotate your head to look down. Hold this position for 10 seconds before switching sides. This will stretch the upper trapezius, releasing tension built up in the neck and shoulders.
Neck Flexion Stretch: While sitting or standing, gently lower your chin to your chest, feeling a stretch in the back of your neck. Hold for 20-30 seconds. This can relieve tension in the muscles at the back of your neck.

2. CHEST TIGHTNESS

Stress often causes us to hunch forward, leading to tightness in the chest. This restricts our breathing and creates a sense of tightness that further compounds stress. To open up the chest and allow for fuller, deeper breaths, try these stretches:

Pectoral Stretch: Stand in a doorway, placing your forearms against the frame with your elbows at a 90-degree angle. Step one foot forward and gently press your chest through the doorway, feeling a stretch across your chest. Hold for 20-30 seconds.
Thoracic Expansion Stretch: Sit on a chair with your feet flat on the floor. Place your hands behind your head and gently arch your upper back, lifting your chest towards the ceiling. This stretch helps open the thoracic spine and chest.

3. BACK PAIN

Back pain is another common consequence of stress, particularly in the lower back. The back muscles tighten and become stiff when we’re under stress, often due to poor posture or remaining in tense positions for too long. The following exercises help to stretch and mobilise the spine:

Supine Crooked Knee Rotation: Lie on your back with your knees bent and feet flat on the floor. Gently drop both knees to one side while keeping your shoulders flat. Hold for 20-30 seconds, then switch sides. This exercise helps stretch the lower back and relieve tension.
Lumbar Spine Extension Stretch: While lying on your stomach, prop yourself up on your elbows and gently arch your back upwards, holding the stretch for 10-20 seconds. This promotes mobility and eases tension in the lumbar spine.

4. BREATHING EXERCISES

When we’re stressed, our breathing becomes shallow, often relying on the chest and shoulders rather than the diaphragm. Deep, controlled breathing not only helps relax the muscles but also has physiological effects such as lowering blood pressure, slowing heart rate, and reducing stress hormones.3

Breathing Exercises: There are many breathing techniques and so it is worth trying different ones to see which works best for you. Try this one to start off with:
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.

Try breathing in through your nose and out through your mouth.
Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.
Keep doing this for at least 5 minutes. (NHS.uk 4)

5. RELAXATION EXERCISES

When stress starts affecting our physical health, a few targeted relaxation exercises can go a long way in relieving tension, calming the nervous system, and grounding the mind. Relaxation exercises not only help release muscle tightness but also increase our resilience against stress. Try this technique:

Progressive Muscle Relaxation: Sit or lie down in a comfortable position. Starting from your toes, focus on one muscle group at a time, gradually working your way up the body. Tense each muscle group for 5 seconds, then relax it fully as you exhale. Take 10 to 20 seconds to relax before moving onto the next muscle group. This approach helps you become more aware of physical tension and release it effectively.5

6. WALKING TO REDUCE STRESS

A group of friends walking through the woods.

One of the simplest and most effective ways to relieve stress tension is through walking. Walking outdoors not only gets you moving but also helps reduce the stress hormone cortisol and releases endorphins, chemicals that can improve your mood and alleviate pain. The good news is, it doesn’t have to be fast-paced. Studies show that even a leisurely walk can have significant stress-relieving benefits. 6

CONCLUSION: TAKE CONTROL OF YOUR STRESS

Stress can take a significant toll on both your mental and physical well-being. Whether it manifests as tension in the neck, tightness in the chest, or back pain, simple exercises can make a world of difference in how you feel. Incorporating these stretches, breathing exercises, and daily walks can help you manage stress-related tension and improve your overall quality of life.

But remember, if you’re feeling overwhelmed by stress or experiencing persistent discomfort, seeking professional help is essential. At Choose Health, our team of experienced physiotherapists and acupuncturists can provide a tailored approach to help you reduce stress and manage tension in your body.

Take the first step towards a stress-free life by booking a session with us today!

If any of the exercises above make your symptoms worse, then stop and speak to a health professional.