A 2026 review found a link between meditative movements (such as tai chi and yoga) and improved sleep quality. This improved sleep quality was further linked to a better quality of life.
1. Bear hug
This stretches the rhomboids and trapezius muscles of your upper back. It helps to alleviate shoulder blade discomfort or pain that’s caused by poor posture, bursitis, or frozen shoulder.
To do this stretch:
- Stand tall and inhale as you open your arms out wide.
- Exhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a hug.
- Breathe deeply as you use your hands to draw your shoulders forward.
- Hold this stretch for 30 seconds.
- To release, inhale to open your arms back open wide.
- Exhale and repeat with your left arm on top.
2. Neck stretches
These stretches will help to relieve tension in your head, neck, and shoulders. Try to focus on maintaining good posture when doing these.
To do these stretches:
- Sit in a comfortable chair. Take your right hand to the top of your head or to your left ear.
- Gently bring your right ear towards your right shoulder, holding this position for five breaths.
- Repeat on the opposite side.
- Turn to look over your right shoulder, keeping the rest of your body facing forward.
- Hold this position for five breaths.
- Repeat on the opposite side.
3. Kneeling lat stretch
This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort.
To do this stretch:
- Come into a kneeling position in front of a chair, couch, or low table.
- Check that your knees are directly under your hips. You can rest on a blanket or cushion for extra support.
- Lengthen your spine as you hinge at the hips to fold forward, resting your forearms on the surface with your palms facing together.
- Hold this stretch for 30 seconds.
- Repeat one to three times.
4. Child’s pose
Child’s Pose is a resting stretch that’s similar to a kneeling lat stretch, but more relaxed. It’s perfect for tuning into your breath, relaxing your body, and reducing stress. It also helps to relieve pain and tension in your back, shoulders, and neck.
To do this stretch:
- Come down on your knees, sitting back on your heels.
- Hinge at your hips to fold forward and rest your forehead on the floor.
- Extend your arms in front of you to support your neck or bring your arms alongside your body. You can use a pillow or cushion under your thighs or forehead for extra support.
- Breathe deeply in while holding the pose, bringing your awareness to any areas of discomfort or tightness in your back.
- Hold this pose for up to 5 minutes. You can also come into this pose between other stretches to give your body a rest.
