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Reflexology by Paula

"Stress Relief Stretches"

These stretches are great for people who sit at a desk all day. Each stretch includes breathing slowly. Breathing slowly is a great stress reliever.

Reflexology by Paula Stretch #1: Shoulder, Back, and Arms
  • Interlace fingers overhead, palms upward.
  • Push arms slightly back and up.
  • Breathe slowly.
  • Hold stretch 10 to 20 seconds.
What does it do? Excellent for slumping shoulders, stretches arms, shoulders, and back. Breathing slowly also helps relieve stress.

Reflexology by Paula Stretch #2: Neck and Shoulders
  • Sit or stand with arms hanging loosely at sides.
  • Shrug shoulders up.
  • Hold for 5 seconds.
  • Breathe slowly.
  • Then relax shoulders downward.
What does it do? Stretches shoulders and neck

Reflexology by Paula Stretch #3: Sides of Neck
  • Sit or stand with arms hanging loosely at sides.
  • Turn the head to one side. Hold for 5 seconds.
  • Turn the head to the other side. Hold for 5 seconds.
  • Repeat the above 1 to 3 times -- each side.
What does it do? Stretches the side of the neck.

Reflexology by Paula Stretch #4: Upper Back and Shoulders
  • Sit with fingers interlaced behind head, elbows straight out to sides, upper body aligned.
  • Pull shoulder blades together to create feeling of tension through upper back and shoulder blades.
  • Hold 5 seconds, relax and breathe.
  • Repeat 1 to 3 times.
What does it do? Stretches shoulders and upper back.

Reflexology by Paula Stretch #5: Upper Arms and Shoulders
  • Stand or sit with right hand on left shoulder.
  • With left hand, pull right elbow across check toward left shoulder and hold 10 to 15 seconds.
  • Breathe slowly.
  • Repeat to the other side.
What does it do? Stretches side of shoulders and upper back.

Reflexology by Paula Stretch #6 : Waist, Arms, and Shoulders
  • Sit with arms overhead.
  • Hold elbow with hand of opposite arm.
  • Pull elbow behind head gently as you slowly lean to side until mild stretch is felt.
  • Hold 10 to 15 seconds. Breathe slowly.
  • Repeat on other side.
What does it do? Stretches triceps, top of shoulders, and waist.

Reflexology by Paula Stretch #7: Back, Arms, and Fingers
  • Interlace fingers and turn palms out.
  • Extend arms in front at shoulder height.
  • Hold 10 to 20 seconds, relax and breathe slowly.
  • Repeat several times.
What does it do? Stretches shoulder, middle back, arms, hands, fingers and wrist.

Reflexology by Paula Stretch #8: Back of Neck
  • Sit or stand with arms hanging loosely at sides.
  • Gently tilt head forward to stretch back of neck.
  • Hold 5 seconds, relax and breathe slowly.
  • Repeat 1 to 5 times.
What does it do? Stretches the back of neck.

Reflexology by Paula Stretch #9: Chest
  • Stand and place hands just above back of hips, elbows back.
  • Gently press forward.
  • Hold 10 to 15 seconds.
  • Breathe slowly.
  • Keep knees flexed.
  • Slightly lift breast bond upward as you hold stretch.
What does it do? Stretches chest (pectorals).

Reflexology by Paula Stretch #10: Middle Back
  • Stand with hands on hips.
  • Gently twist torso at waist until stretch is felt.
  • Hold 10 to 15 seconds.
  • Breathe slowly.
  • Repeat to other side.
  • Keep knees slightly flexed.
What does it do? Stretches the middle back.



Reflexology by Paula After a busy day at the office, some of these stretches can be done when stopped at a traffic light or waiting at a drive-thru window.

Reflexology by Paula Stretching and Breathing is an excellent way to relieve stress. Everyone holds stress in different parts of the upper body. You might want to choose the ones that work the best for you and the particular parts of the upper body in which you tighten up when you feel stressed out.



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