Relieve Stress & Anxiety with Relaxing Stretches
AskDoctorJo・8 minutes read
Doctor Jo and Princess Remy demonstrate five relaxing stretches adaptable for the floor, couch, or bed, including cat cow, child's pose, knee to chest, double knee to chest, and trunk rotation, with specific instructions and duration for each stretch.
Insights
- The stretches demonstrated by Doctor Jo and Princess Remy are adaptable for various settings, such as the floor, couch, or bed, making them accessible for individuals with different preferences or physical limitations.
- Each stretch is designed to target specific muscle groups or areas of the body, emphasizing the importance of proper alignment, controlled breathing, and gradual progression to maximize relaxation and flexibility benefits.
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Recent questions
How do I perform a cat cow stretch?
To perform a cat cow stretch, start on all fours with your hands below your shoulders and knees hip-width apart. Inhale as you arch your back, dropping your belly towards the floor (cow pose), then exhale as you round your spine towards the ceiling (cat pose). Repeat this movement, focusing on your breath and the flow of the stretch.
What is the proper technique for a child's pose stretch?
To do a child's pose stretch, begin on your hands and knees, then sit back on your heels while reaching your arms forward. Lower your forehead to the floor, aiming for the crown of your head to touch the ground. Hold this position for about 30 seconds, focusing on relaxing your body and breathing deeply.
How can I perform a knee to chest stretch effectively?
To perform a knee to chest stretch, lie on your back and bring one knee towards your chest, holding it with both hands for about 30 seconds. You can also straighten the opposite leg to stretch your hip flexors. Switch sides and repeat the stretch, focusing on feeling the gentle release in your lower back and hips.
What is the technique for a double knee to chest stretch?
For a double knee to chest stretch, lie on your back and bring both knees towards your chest, holding them with your hands for about 30 seconds. This stretch targets your back and hips, providing a soothing release. You can choose to hold the stretch longer for deeper relaxation and tension relief.
How do I perform a trunk rotation stretch correctly?
To perform a trunk rotation stretch, lie on your back with your arms out to the sides. Keep your shoulders on the floor as you gently rotate your knees to one side, holding the stretch for 10-15 seconds. Alternate sides for a balanced stretch, or hold for 30 seconds on each side for a deeper release in your spine and lower back. Focus on breathing deeply and relaxing into the stretch for optimal benefits.
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Summary
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"Floor Stretches for Relaxation and Flexibility"
- Doctor Jo and Princess Remy demonstrate five simple relaxing stretches, all done on the floor but adaptable to a couch or bed.
- The first stretch is a cat cow (or cat dog) pose, focusing on hip width knees, hands below shoulders, and breathing in cow and out cat.
- Transitioning to child's pose or prayer stretch, aiming for the crown of the head to touch the floor, holding for 30 seconds.
- Moving onto a knee to chest stretch, holding for 30 seconds per side, with an option to stretch hip flexors by straightening the opposite leg.
- Double knee to chest stretch follows, holding for 30 seconds, focusing on back and hip stretch, with an option to hold longer for relaxation.
- Concluding with a trunk rotation, keeping shoulders down and alternating sides for a 10-15 second stretch or holding for 30 seconds for a deeper stretch.
