Campbell's Canada - Nutrition Centre

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Exercise for Stress Relief

Regular exercise is a great way to relieve stress and tension. It can be a source of relaxation and even an escape from hectic everyday events.

Escape with Exercise

Take a brisk walk to clear your mind.
Do simple stretches to release tension throughout your body.
Listen to your favourite music while you work out. You'll be amazed at how much easier the exercise is.
When you can, exercise outdoors to get away from the telephone and other distractions.

Progressive Muscle Relaxation
Muscle tension often goes hand in hand with stress. To help relieve some of that tension, a simple technique called "progressive muscle relaxation" can help. It takes just a few minutes each day and involves tensing and relaxing various muscle groups. The muscle groups you will focus on include neck and shoulders, face, hands and arms, buttocks and thighs, and calves and feet. As you progress through each group, you will begin to notice the tension being released from your body. Here's how it works:

Begin in a comfortable position.
Concentrate on one muscle group at a time.
Slowly tense those muscles and hold for 2-3 seconds while breathing normally. Then relax your muscles and breathe deeply. Notice the difference in how your muscles feel.
Repeat with your other muscle groups until you have relaxed each area.
Finally, spend a few minutes practicing the deep breathing techniques described below.

Deep Breathing
One symptom of stress is shallow, rapid breathing. Deep breathing (also called diaphragmatic breathing) can help return your breathing to a slow and rhythmic pattern.

Start by removing any distractions. Unplug the phone. Turn off the television.
Sit in a comfortable position. Close your eyes and concentrate on your breathing. Become aware of each breath you take.
Place one hand on your abdomen and the other hand on your chest. Inhale slowly and count to four. Then exhale and count to six. Notice the movement of your hands as you breathe. Your lower hand should be moving more than your top hand because deep breathing comes from your abdomen, not your chest.
As you continue to breathe, you will feel your body relax and your mind begin to clear.
Continue to breathe deeply for a few minutes; then slowly ease your way back into an alert state of mind.

Relieving Neck and Upper Back Pain
When you're tired and tense, you may have a nagging ache in your neck and upper back. There are simple exercises that can ease, and sometimes prevent, muscle tightness and stiffness. Do them several times a day -they are simple, relaxing, and take just a few minutes. The American Physical Therapy Association recommends the following "quick-relief" stretches for minor discomfort in the neck and shoulders. If you have had neck or back problems, consult your health care provider before trying any of these exercises.

Seated Neck Twist*

In a seated position, be sure your shoulders are relaxed downward, your stomach pulled in, and your head upright. Inhale.
Slowly rotate your head through its maximum range of motion to the right, then to its maximum range of motion to the left (as if slowly shaking your head "no"). Exhale as you turn.
Hold each stretch for 5 to 10 seconds. Inhale as you turn your head back to face forward.

Seated Neck Side Bend*

In a seated position, be sure your shoulders are relaxed downward, your stomach pulled in, and your head upright. Inhale.
Keeping your shoulders level, pull your chin back and in, and keep the top of your head toward the ceiling. Slowly bend your head to the side (right ear lobe goes toward your right shoulder; be sure not to rotate neck) and gently pull your opposite shoulder down. Exhale while you stretch.
Hold the stretch for 5 to 10 seconds, breathing evenly as you hold. Inhale as you move your head back to center and then bend to the left as far as you can comfortably go. Exhale as you stretch. Hold the stretch for 5 to 10 seconds, breathing evenly as you hold.

Shoulder Roll*

In a seated position, be sure your shoulders are relaxed downward, your stomach pulled in, and your head upright. Inhale.
Roll your shoulders backward by lifting your shoulders up toward your ears and then rolling them back and down as you pinch your shoulder blades together. Pause and then reverse the direction. Exhale as you roll your shoulders backward, inhale as you roll your shoulders forward.

* Source: Moffat M, Vickery S. The American Physical Therapy Association Book of Body Maintenance and Repair. New York: Henry Holt and Company, 1999.