Checking in on Yourself During Quarantine: The Benefits of Stretching

This is part of Lark's "Checking in on Yourself During Quarantine" series. The pandemic has drastically altered many aspects of our lives, and the new normal of the stay-at-home lifestyle has likely impacted you both physically and mentally. It is important to check in with yourself regularly to assess how you are coping, so that you can identify self-care practices that will support you. Lark's "Checking in on Yourself During Quarantine" series is all about slowing down, taking stock of how you are doing, and learning about easy things you can do to nourish your body, such as benefits of stretching, and mind during COVID-19.

The world has changed a lot in the past year, and your lifestyle has likely changed some along with it. Whether you had to adjust to working from home rather than commuting to an office or whether you are now working even more actively on the front line, your daily habits may have changed drastically during this time.

Without you even knowing it, these changes in routines and added levels of stress may have taken a silent toll on your muscles. So it is important to take time to check in with your body, see if you are experiencing any extra tension, and learn simple stretching exercises to support flexible and healthy muscles.

Check In With Yourself: How's Your Tension?

Take a moment to slow down and tune in with your body. Ask yourself:

• Do I notice any areas of tightness or tension?
• Am I feeling less flexible than usual?
• Are any certain muscles feeling strained, tight, sore, or overused?
• How is my range of motion?
• Do I find it easy to perform daily tasks, or does any tension in my body make it difficult?

After checking in with your body and assessing your levels of muscular tension, you may find that you aren't quite as flexible as you are used to. Or you may find that certain muscle groups feel strained and tight from the changes in your daily routines or habits.

If that is the case, then you would likely benefit from a consistent stretching practice.

The Powerful Benefits of Stretching Regularly

According to the American Academy of Family Physicians, stretching is one of the best things we can do to keep our muscles as healthy as possible.[1]

When we lose flexibility and become tight, the range of motion in our joints gets smaller and our muscles actually shorten. Then, when we need to use our muscles to perform some movement or activity, they are weak and can't perform as well as they should. That puts us at risk for strains, pain, and damage.[2]

Harvard Medical School explains that "regular stretching keeps muscles long, lean, and flexible."[2] This helps us to more effortlessly go about our day and perform daily tasks with ease.

Other benefits of stretching and improving our flexibility can help us to:

• Protect our joints
• Allow for maximum range of motion
• Boost our energy
• Protect against harmful effects of repetitive motions and injury
• Increase blood flow to our muscles
• Bring awareness back into our body
• Cope with stress [1,2,3,4,5]

7 Easy Stretches To Release Pandemic Tension

If you have added stress and tension building up in your body that is showing up in tight muscles, then it is time to introduce a stretching routine to your day.

Luckily, stretching doesn't have to be complicated and it doesn't have to take a lot of time. The benefits of stretching for just 3-4 minutes can help ease your muscles and improve blood circulation.[6]

Try out these easy and effective stretches to increase your flexibility and ease tension during quarantine:

1. Stretching Your Neck

If you are sitting and staring at a screen all day, your neck may become tense.

To stretch out your neck, bend your head slightly forward and slightly to the right. Place your right hand on your head, and gently pull your head downward. You should feel the left side of your neck stretch. Hold for about 30 seconds, then repeat on the other side.[7]

2. Stretching Your Hamstring With A Wall

Sitting in a chair all day can result in tight hamstrings (the muscles that run along the back of your upper leg).[2,7]

Lie on the floor near the corner of a wall or door frame. Lift your right leg as high as you can, so that you come close to making an "L" shape with your legs. Rest your right heel against the corner of the wall. Try to slowly and gently straighten your right leg until you feel a stretch along the back of the thigh. Hold for 30 seconds, then switch legs.[7]

3. Benefits of A Shoulder Stretch

Many people hold stress in their shoulders, and a lot of us walk around with tight shoulders without even realizing it.

To stretch out your shoulders, bring your right arm across the front of your body, so that it is pointing to the left. Use your left arm to hold your right arm close to your body. Hold for about 30 seconds, then switch arms and repeat.[7]

The benefits of stretching your shoulder can help loosen and strengthen the muscles, improve overall feelings of wellness, increase flexibility, extend your range of motion, and prevent injuries.

4. Benefits of A Wrist Stretch

Phone use, gaming, typing, and other activities that are common in quarantine can put stress on your wrists.

Stretch your wrist by holding your right arm straight out in front of you. Using your left hand, pull your fingers backwards so that you are gently stretching the right wrist. Hold for 30 seconds, then flip your right hand down and gently pull with your left hand to stretch your wrist in the opposite direction. Hold for 30 seconds, and then repeat with the other hand.

The benefits of stretching your wrists can help increase flexibility as well as lower the risk of injury. Wrist stretches are recommended as a preventative measure or to ease slight pain.

5. Benefits of A Chest Opener Stretch

If you have been feeling tight and need to loosen things up in your center, this is a great stretch to turn to.

Interlace your fingers behind your back, and then gently pull back and down to stretch your arms. You should feel your chest opening up to the front. Hold for 30 seconds, allowing both your chest and shoulders to release tension.[8]

The benefits of stretching your best will help you relieve upper back pain, breathe better, and feel more confident.

6. Child's Pose Stretch

Another great stretch to loosen everything up and release tension is child's pose. This yoga pose can stretch your back, shoulders, hips, ankles, and sides of your body.

To do this stretch, sit on your knees, bringing your hips to your heels and spreading your knees slightly apart. Place your arms out in front of you as you lower your torso and bring your belly toward your thighs. Rest your forehead on the ground, and actively stretch your arms forward while continuing to lower your chest towards the ground at the same time. Hold for 30 seconds and then release.[8]

7. Benefits of A Lower Back Stretch

Lower back pain is a common issue, especially when you spend a lot of time sitting.

To stretch your lower back, lie on your back on the floor. Bring your right knee up to your chest, keeping your left leg relaxed. Using both arms, gently pull the right knee as close to your chest as is comfortable, so that you feel your lower back begin to stretch. Hold for 30 seconds, then switch legs and repeat.[7]

The benefits of stretching your lower back can help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.

Tips For Safe and Effective Stretching

Follow these tips to make sure you are getting the most out of your stretching routine and staying safe at the same time:

1. Be Patient. It likely took many months for you to get as tight as you are now, so know that it will also take a while to get flexible again. Don't expect results overnight. Daily, consistent practice will get you where you want to go with time.

2. Stay Consistent. If you don't stretch regularly, you'll lose any flexibility you've been gaining, making stretching a "use it or lose it" practice. Aim to stretch at least 3-4 times per week, if not every day.

3. Stretch When Warm. Stretching should never be a warm up, and you should always get your muscles warm before you start to stretch.

4. Remember To Breathe. Exhale while going into a stretch, then continue to breathe deeply in and out as you hold.

5. Hold For 30 Seconds. Aim for about 30 seconds for each stretch.

6. Balance It Out. Stretch evenly on both sides to maintain balance in your body.

7. Don't Bounce. This can be unsafe and can lead to injury.

8. Stop If There Is Pain. Stretching should not be painful. If you feel mild tension or discomfort, you are getting a good stretch. If you feel pain, you should stop.

9. Use Caution If Injured. Be careful if you have an injury, and consult with a healthcare professional to determine what stretches are safe for you.

10.  Combine Stretching With Other Physical Activities. If you really want to improve your flexibility and your fitness at the same time, consider an activity like yoga or tai chi. These can be done at home with the help of online videos and classes. They are great for you because they combine flexibility with physical movement, breath work, and strengthening exercises.[1,2,3]

Key Takeaways

For many people, the COVID-19 pandemic has been a time of changing schedules, disrupted routines, and added stress.

Take some time to slow down and tune in with your body to see if the pandemic has resulted in more tension in your muscles. If so, the benefits of stretching can help in relieving tightness and increasing your flexibility. Set aside a few minutes each day to try out simple stretches like the ones described above. Focus on major muscle groups like your thighs, hips, lower back, neck, and shoulders.[3]

Benefits of stretching are keeping your muscles healthy, bringing awareness back to your body, and many more.[4] The CDC also recommends stretching as an effective tool to cope with stress during the COVID-19 pandemic.[5]

Get started today with this simple self-care practice, whether it's first thing in the morning, on your lunch break from work, while watching TV, or before you head to bed.

References

1. Stretching. American Academy of Family Physicians. Updated August 31 2020. https://familydoctor.org/the-importance-of-stretching/.
2. Harvard Health Letter. The Importance of Stretching. Harvard Medical School. Updated September 25 2019. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.
3. Stretching: Focus on Flexibility. Mayo Clinic. January 31 2020. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931.
4. Gujral, H. Coronavirus: Practicing Wellness While you Stay at Home. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/coronavirus-practicing-wellness-while-you-stay-at-home.
5. Coping with Stress. Centers for Disease Control and Prevention. Updated January 22 2021. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html.
6. #Healthy at Home РPhysical Activity. World Health Organization. https://www.who.int/news-room/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome—physical-activity.
7. Guide to Stretches. Mayo Clinic. February 7 2020. https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=10.
8. Staying Physically Active During Self-Quarantine. World Health Organization. https://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/publications-and-technical-guidance/noncommunicable-diseases/stay-physically-active-during-self-quarantine#article.