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Wage your war against stress because it is your right to live a stress-free life. With simple exercises, you can relieve yourself of stress in an instant. Not only these exercises will give you energy after being de-stressed, they also promote flexibility.
The personal war against stress, tension, and fatigue ought to take posture and working positions into account. For example, the secretary who has to sit for long periods while working may want special exercises to counter back fatigue, aching muscles, and even headaches. The train conductor who has to stand for long periods may utilize similarly patterned exercises. One six-part set of simple tension and fatigue-combating exercises calls for stretching and pulling motions. 1) Shoulder/Head Pull – In a sitting or standing position, place your arms behind your back. The left hand grasps the back of the right. The hands are pressed against the buttocks. Push your hands downward slowly, at the same time pulling the shoulders back and the shoulder blades down. The head should be tilted as far back as possible. Next, pull your shoulders forward and your shoulder blades up. Bring the head forward as far as possible. Repeat the exercise two or three times. 2) Shoulder Shrug – In a sitting or standing position, hold your arms at your sides. Slowly pull your shoulders up and back as far as possible while holding the head upright. Finally, let the shoulders drop into a normal, completely relaxed position. 3) Shoulder Roll – Again while sitting or standing with your arms at your sides and your head upright, pull your shoulders forward and down. Then push them back as far as you can. Finally let them drop into the normal, relaxed position. 4) Back Fold and Unfold – Sitting or standing, hold your arms relaxed at your sides. Go through two or three twisting, bending movements. Then bend far forward and gradually compress your body into a ball shape. The head should be dropped and the back rounded, with the arms hanging loosely. Straighten the spine slowly and by degrees—the lower back first, then the upper back. Try to be aware of each vertebra as you work your way upwards. The shoulders, chest, and head follow into the starting position. Repeat tow or three times. If done in a standing position, this exercise can pay an added dividend. Simply stand with the knees bent slightly to relieve tension in the backs of the legs. 5) Foot Stretch and Pull – Sitting on the floor or on the edge of a chair, with your legs extended straight out, curl your toes under slowly. Straighten the feet as far as they will go. Then turn your toes back toward your face as far as possible while spreading your toes at the same time. Release and let your feet relax. Repeat two or three times. 6) Foot Roll – Rotate the feet at the ankle while sitting as in step 5. Rotate slowly, first clockwise, then counterclockwise. Stretch the feet as far as possible. Repeat two or three times. The stretching and pulling exercises, or variations on them, can be used during the warm-up part of an exercise session. The stretchers and pullers promote flexibility while preparing the muscles, joints, and ligaments for the more strenuous exercises.
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