Stretch Away the Stress: 5 Simple Stretches to Release Tension

We often talk about stress in terms of mental burnout or emotional fatigue—but your body feels it too. Tight shoulders, aching low back, neck stiffness, and that nagging tension in your legs? These are all signs that your nervous system is overloaded and your muscles are reacting.

The good news? You don’t have to commit to an hour-long yoga class or buy fancy equipment to feel better. A few targeted stretches, done mindfully, can help reset your body and soothe your mind. These five are some of my favorite go-tos when patients come in feeling stiff, anxious, or overwhelmed.

1. Upper Trapezius Stretch

Why: This muscle gets overworked when you're hunched at a desk, looking at your phone, or clenching during stress.

How to do it:

Sit or stand tall.
Drop your right ear toward your right shoulder.
Gently place your right hand on the left side of your head to deepen the stretch—no pulling, just a light weight.
Keep your left shoulder relaxed and down.
Hold for 20–30 seconds, breathe deeply, and repeat on the other side.

Tip: This is a great one to do between meetings or while waiting for your coffee to brew.

2. Levator Scapula Stretch

Why: If you’ve got a knot at the top inside corner of your shoulder blade, this is likely the culprit. This stretch targets that “I carry all my stress here” spot.

How to do it:

Sit or stand with good posture.
Turn your head 45 degrees to the right, as if you’re looking toward your armpit.
Gently tuck your chin down and bring your right hand up and over your head to guide the stretch slightly.
Keep your left shoulder anchored down.
Hold for 20–30 seconds. Repeat on the other side.

3. Child’s Pose

Why: This full-body stretch helps calm the nervous system, opens the low back and hips, and promotes deep breathing.

How to do it:

Kneel on the floor with your big toes touching and knees wide apart.
Reach your arms forward and let your forehead rest on the ground.
Breathe into your belly, letting your body relax with every exhale.
Stay for 30–60 seconds.

Modification: Place a pillow or rolled towel under your chest if you need more support.

4. Lying Spinal Twist (Supine Knee Drop Twist)

Why: This gentle spinal twist helps release low back tension, stretch the glutes and hips, and calm the nervous system. It’s a go-to for decompressing after long hours of sitting or when you're feeling wound up.

How to do it – Version 1 (Knees Bent):

Lie on your back with both knees bent.
Bring your knees toward your chest, then let them gently fall to one side.
Extend your arms out in a “T” shape and turn your head in the opposite direction of your knees.
Keep your shoulders grounded and breathe deeply.
Hold for 30–60 seconds, then switch sides.

Version 2 (One Leg Extended):

Start lying on your back.
Extend your left leg straight on the floor.
Bring your right knee across your body to the left, twisting your spine while keeping your right shoulder grounded.
Place your left hand on the outside of the right knee to deepen the stretch if needed.
Hold for 30–60 seconds, then switch sides.

Tip: If your knee doesn’t reach the floor, place a pillow underneath for support and let gravity do the work.

5. Hamstring Stretch

Why: Tight hamstrings can pull on your pelvis and contribute to low back pain and postural strain—especially if you're stressed and sedentary.

How to do it (Standing or Seated):

Sit on the edge of a chair or stand with one leg extended in front of you.
Flex your foot and gently hinge at the hips, keeping your back straight.
Reach toward your toes until you feel a stretch—not pain—in the back of your leg.
Hold for 20–30 seconds and switch sides.

Breathe With It

The real magic happens when you pair these stretches with your breath. Try this simple pattern:
Inhale for 4 seconds, hold for 4, exhale for 6–8 seconds.
This longer exhale helps signal to your body that it’s safe to relax.

When to Do These

First thing in the morning to start the day with ease
During work breaks to reset your posture and mind
Before bed to unwind and improve sleep
After a workout to cool down with intention

Final Thoughts

Stress is a full-body experience—and your body deserves just as much care as your mind. These five stretches are simple, effective, and can be done almost anywhere. Add them to your routine and let your muscles—and nervous system—breathe a little easier.

If you’re still feeling stiff or need more guidance, I’m here to help. At Sonoma Sports and Family Chiropractic, we specialize in helping you move better, feel better, and manage the physical side of stress. Book an appointment or stop by with questions—I’m always happy to chat movement and recovery.