Gentle Stretching & Mindful Movement for Stress Relief

At Blue Hen Psychotherapy in Hamilton, ON, I often recommend gentle stretching and mindful movement as accessible coping skills for stress, anxiety, and low mood. This is the theme of today's iteration of the Coping Skills Series.

When we’re stressed, anxious, or feeling low, movement is often the first thing to go. We sink into the couch or curl up in bed, hoping the stillness will help. But our bodies hold tension like a sponge soaking up water, and without a way to release it, that tension can deepen our discomfort.

Gentle stretching and mindful movement are small, simple ways to invite calm back into the body. They don’t require a gym, special clothing, or a dedicated hour. In fact, a few minutes of intentional movement can reset your mind and body enough to feel more grounded, centred, and ready to take on the next moment.

Gentle Stretching for Stress and Anxiety Relief

Our muscles respond to emotional stress in much the same way they respond to physical strain: they tighten, brace, and hold. Think about the last time you were anxious... Your shoulders probably crept toward your ears, your jaw clenched, your stomach tightened.

Here’s how gentle stretching helps:

• Releases muscle tension so your body can shift from "fight-or-flight" into "rest-and-digest".

• Improves blood flow, which can boost energy and mental clarity.

• Invites mindfulness, because focusing on slow, intentional movement pulls your attention away from racing thoughts. (See this blog for more info)

• Supports emotional regulation by activating the parasympathetic nervous system (your body’s natural calming system).

And because it’s low-impact, gentle stretching can be done even if you’re tired, sore, or not feeling your best.

Easy At Home Stretches to Reduce Stress and Improve Mood

Below are three short stretching sequences. Each one can be done standing, seated, or lying down, wherever you are, whatever your energy level.

NOTE: These should feel like gentle stretches. It is not necessary to push yourself hard here.

If you feel pain, please stop and find a way to adjust so it is comfortable.

1. Neck & Shoulder Release

• Seated or Standing: Sit or stand tall, shoulders relaxed.

• Slowly tilt your head toward your right shoulder, feeling the stretch along the side of your neck.

• Hold for 5 slow breaths, then switch sides.

• Roll your shoulders forward in slow circles 5 times, then back 5 times.

Mindfulness layer: As you breathe in, imagine sending your breath into the tight muscles. As you exhale, imagine tension melting away.

2. Side Body Stretch

• Seated or Standing: Raise your right arm overhead, reaching toward the ceiling.

• Gently lean to the left until you feel a stretch along your right side.

• Hold for 5 slow breaths, then switch sides.

Mindfulness layer: Notice the expansion in your side as you breathe in. Let your exhale lengthen slightly, feeling the space in your body increase.

3. Lower Back & Hip Release

• Seated: Place your right ankle over your left knee (figure-four shape). Lean forward slightly until you feel a stretch in your hip.

• Standing: Place your hands on a table or countertop, step back, and hinge forward from your hips until your back feels long and your hamstrings stretch.

• Hold for 5-8 slow breaths on each side.

Mindfulness layer: On each inhale, notice the coolness of the air entering your nose. On each exhale, imagine letting go of heaviness in your lower body.

How to Make Mindful Movement a Habit

1. Pair it with something you already do: stretch for 2min while your coffee brews or before brushing your teeth at night.

2. Start tiny: even one stretch is better than none. The key is showing up for yourself, not doing it perfectly.

3. Use reminders: a sticky note on your desk or a phone alarm can help make movement automatic.

4. Make it feel good: choose stretches that feel relieving, not forced. If something causes pain, skip it.

   
   
   
   

Coping Skills for Low Energy Days

Some days, even gentle stretching can feel like too much. That’s okay.

• Try stretching in bed before you get up.

• Do just one movement; maybe a single shoulder roll or neck stretch.

• Try deep breathing instead if movement feels overwhelming. (Check out this blog to learn more)

The point isn’t to push yourself; it’s to offer your body a moment of kindness.

Closing Thoughts

Gentle stretching and mindful movement are simple, free tools that can help calm your mind, ease tension, and reconnect you with your body. Over time, these moments of movement can become small anchors in your day: reminders that you can support your mental health in ways that fit your life and energy.

If you’d like support building coping skills like these or exploring the deeper roots of your stress, anxiety, or self-esteem challenges, therapy can help. At Blue Hen Psychotherapy, I work with adults to find practical, compassionate ways forward.

You don’t have to navigate it alone. Book a free consultation today!