The purpose of this program is to help lower stress. Stress reducing exercises can lead to better mental and physical health. Find more stress techniques here. The exercises are aimed at office workers, but these exercises can be done by anybody with a spine. That means you! If you are not a patient of Cascade Chiropractic & Wellness, please consult with your doctor before beginning any exercise routine.
I split the stress reducing exercises into 2 routines. An office routine to be done at work, and a home routine.
1. Slow controlled movements.
2. Hold positions for 15-30 seconds. No bouncing.
3. Feeling tightness is okay, pulling is okay. Pain is not okay.
4. If you feel pain, stop and consult with your doctor.
5. Repeat moves on both sides of your body.
6. Don’t forget to breathe!
Sitting in your chair, arch your back and reach your hands backward and over your head.
Sitting in your chair, spread your arms, reaching behind you with your palms turned upward.
Roll your shoulders in big circles forward and backward a few times each.
Lateral neck stretch
Lean head to the side while keeping your shoulders low.
General side stretch
Sitting in your chair or standing, lean your body to the side and reach your arm overhead in the same direction.
Sitting in your chair, lean forward and reach. You should feel this stretch in the lower and middle back.
Correct working posture
Keep your head up and over your shoulders. Keep the back straight. No slouching!
These stretches should be done daily, after work if possible. The key to the stretches is consistency. 2-3 weeks of daily work will pay off versus 1-2 hardcore nights of over-stretching.
Knee to Chest
Chiropractic and Massage Therapy are fantastic at reducing stress. Often I will get a massage for stress reduction only. My muscles aren’t sore, but the benefit I receive mentally from a relaxing massage is incredibly valuable. Chiropractic is also great at relieving tension in the back, shoulder, and neck. A good adjustment will have you feeling like your old self in no time at all.
We have just scratched the surface in regards to stress reduction. There are so much more tips that could fill several blog posts. If you are interested in hearing more, please leave a comment below. If you would like to learn more from Dr. Cooper please call or email Cascade Chiropractic in Portland, OR. Dr. Chris Cooper is a chiropractor in Portland who specializes in helping people find better health through chiropractic, exercise, and nutrition.