There are many things that can cause stress in our lives every day, like losing a loved one, having to do housework, worrying about money, or getting used to retirement.
Managing stress does not mean getting rid of all the things that cause us stress, because it’s hard. It is about knowing how to deal with it so it does not get too much for us. And one great way to do this is through stretching.
Our mostly sedentary lives make us stiff, which makes our stress worse. Stretching can help. In fact, the tight muscles make it hard for us to move and make our minds and bodies hurt.
After a long day, stretching is a simple way to unwind. Relaxing your muscles also helps your mind feel better. The most beautiful thing about stretching is that it improves circulation, increases oxygen levels and releases muscle tension. This helps you calm down and send mood-boosting blood to your brain.
So, I designed this quick full-body stretch routine for stress relief to help you relax your body and mind.
Step-By-Step Guide: 10-Minute Full Body Stretch Routine For Women Over 50
Take 10 minutes to clear your mind and relax your body. This guided stretch routine for stress relief will stretch your chest, arms, hips, and legs, as well as your spine, through its full range of motion. It will also relieve tension in your neck.
Let’s get started!
Neck stretch
Begin by extending your right arm with your palm facing down. Lower your right ear towards your shoulder, feeling the stretch along the side of your neck. Close your eyes and allow any worries to melt away. Breathe deeply and switch sides, enjoying the soothing movement.
Rotating arms
Raise your arms high and set an intention for the day. Think about one small action you can take that will make you proud of yourself. Breathe deeply, visualize your goal, and take action.
Chest stretch
Extend your arms wide and squeeze your shoulder blades together to open your chest. Then, bring your elbows forward and round your back, maintaining a gentle stretch. Keep your eyes closed and immerse yourself in the stretch, feeling the release of tension.
Spine stretch
Now, we’ll take our spine through its full range of motion. Lift your arms high and exhale as you stretch to the right. Inhale back to the center and exhale as you stretch to the left. Return to the center, bend backward, and then twist to the left and right. Lower your body to touch your toes, come halfway up, and repeat the sequence. This movement helps enhance flexibility and alleviate back tension.
Shoulder stretch
With a gentle twist, bring your left arm across your body and hold it with your right hand. Feel the stretch in your shoulder and upper back. Switch sides and enjoy the relief this simple movement brings.
Cat-cow stretch
Lower yourself to the floor for the Cat-Cow stretch. Position your hands shoulder-width apart and your knees directly below your hips. Inhale as you lift your chin and chest, moving into Cow pose. Exhale as you draw your belly button towards your spine, rounding your back into Cat pose. This dynamic stretch is excellent for spine mobility.
Hip release
Sit down and bring the soles of your feet together. Let your knees drop to the sides, leading through the knees as you rotate your hips. Take it slow and gentle, feeling the stretch in your hip area. This exercise helps to release tightness and improve hip flexibility.
Butterfly stretch and toe touch
Stretch your legs out in front of you and reach for your toes. Breathe deeply and feel the expansion in your muscles. Regular stretching can significantly increase your range of motion, contributing to overall flexibility and muscle health.
Knee crossover
Lie on your back and cross your left leg over your right. Bring your right arm over your left knee, keeping your back straight and engaging your core. Exhale as you twist to the left, inhale, and on the next exhale, twist a little further. Switch sides and enjoy the deep stretch along your spine and sides.
Squat
Finish this stretch routine for stress relief by raising yourself into a squat position. If this is challenging, use a chair for support. The goal is to sit into the squat, opening up your hips and feeling the stretch in your lower body.
READ ALSO: Tips to Maintain Lifelong Mobility: A Guide for Women Over 50
The Connection Between Stretching and Stress Relief
It is normal to feel stressed when life is hard and full of demands, but long-term stress can hurt your mental and physical health. Our bodies release hormones like adrenaline and cortisol when we are stressed. These hormones can make muscles tighten up, give us headaches, and make us tired.
Endorphins are the body’s natural painkillers and mood boosters. 1 Stretching helps counteract these effects by making them more likely to happen.
Stretching loosens up tense muscles, breaking the cycle of pain, tightness, and tension. Researchers have found that stretching raises serotonin levels.2 Serotonin is a hormone that helps keep our mood stable, lowers stress, and makes us feel good in general. This makes depression and anxiety go away.
Stretching can also improve blood flow and oxygen to all parts of the body, which can give you more energy and make your mind clearer. 3 You can also develop a sense of calm and presence while doing a stretch routine by focusing on deep breathing and mindful movement. This can help you feel less anxious and overwhelmed.
READ ALSO: Fast and Easy Exercises to Fix Neck Hump (Dowager’s Hump) At Home
Tips for Stretching Safely Over 50
Warm up first: Start with a gentle warm-up, like walking, to get your muscles ready.
Take it slow: Move into each stretch slowly and carefully. Don’t rush.
No pain: Stretch until you feel a gentle pull, not pain. If it hurts, stop.
Breathe deeply: Take slow, deep breaths while stretching. This helps you relax.
Hold steady: Hold each stretch for 15 to 30 seconds. Don’t bounce.
Repeat: Do each stretch two to four times.
Listen to your body: If you feel tingling, numbness, or sharp pain, stop immediately.
Stay balanced: Stretch both sides of your body equally to stay balanced.
Modify if needed: If you have health issues or injuries, talk to your doctor for safe modifications.
Stay consistent: Make stretching a regular part of your routine for the best results.
Keep in mind that the goal is to feel better, so don’t push yourself too hard.
READ ALSO: Breathwork for Women Over 50: How to Age in Reverse
Closing Thoughts
Even though we are very busy, taking a few minutes to stretch can make a big difference in our health. This stretch routine for stress relief is a simple but effective way to deal with stress and relax and it only takes 10 minutes of your precious time. You can release physical tension, improve circulation, and feel more calm and present by working on different muscle groups and taking deep breaths.
It is good for you to stretch because it makes you feel good, relieves stress and muscle tension, and can also make you more flexible, improve your circulation, make you better at sports, and straighten up your posture.
If you are worried about stretching, especially if you have an injury or a long-term health problem, talk to your doctor.
If any of these stretches make you feel tingly, numb, or painful, or if you are sick or hurt and can not do them safely, ask your doctor for a different way to do them or don’t do them at all.
Remember that the best way to get the most out of stretching is to do it regularly. Making it a regular habit can help you deal with the stresses of everyday life and also make you more flexible, improve your posture, and make your body healthier overall.
Explore More
You should also try this effective workout: Effective Stretching Workouts to Improve Your Flexibility & Mobility
For a more organized plan, you can also check out our 14-day glow-up fitness challenge, which includes strength training, low-impact cardio, walking exercises, stretching, and balance exercises.
You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.
Everything you need for healthy aging is just a click away.
References:
- Watson, Stephanie. “Endorphins: The brain’s natural pain reliever.” Harvard Health Publishing, April 18, 2024. https://health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever
- Valim, Valéria, et al. “Effects of physical exercise on serum levels of serotonin and its metabolite in fibromyalgia: a randomized pilot study.” Revista Brasileira de Reumatologia, Nov-Dec 2013, vol. 53, no. 6, pp. 538-541. doi:10.1016/j.rbr.2013.02.001. https://pubmed.ncbi.nlm.nih.gov/24477734/
- Miller, Timothy, MD. “Why stretching is more important than you think.” Wexner Medical Center, October 10, 2017. https://wexnermedical.osu.edu/blog/benefits-of-stretching
