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Try This At-Home Workout When You're Feeling Stressed

Try This At-Home Workout When You’re Feeling Stressed

by Tanner Neuberger, PT, DPT, TDN Level 1Leave a Comment

Life can get stressful, and it’s easy to fixate on that stress and have it compound on you. When that starts to happen, it’s usually a good time to try something that will break that negative feedback cycle. Exercise is a great tactic to try for those moments when you’re feeling stressed. Here’s a quick 30-minute workout to combat stress and give yourself a boost of endorphins for a better headspace.

This workout will consist of 10 movements, with various exercises and stretches mixed in. Complete each exercise for one minute and repeat for three rounds for a total of 30 minutes. This will allow you to put in some hard work and get in some stretching and mobility work as well for happy, healthy muscles. The exercises are as follows:

  1. Squats
  2. Cross-Body Shoulder Stretch, 30 seconds per side
  3. Pushups
  4. Quad Stretch, 30 seconds per side
  5. Jumping Jacks
  6. Hamstring Stretch, 30 seconds per side
  7. Plank
  8. Doorway Stretch
  9. Lunges, 30 seconds per side
  10.  Pigeon Stretch, 30 seconds per side

If pain gets in the way from performing any of the moves above, or if you’re experiencing prolonged soreness, reach out to our team for a first look.

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The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

References:
1. Basso JC, Suzuki WA. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast. 2017;2(2):127-152. Published 2017 Mar 28. doi:10.3233/BPL-160040
2. Thayer RE, Newman JR, McClain TM. Self-regulation of mood: strategies for changing a bad mood, raising energy, and reducing tension. J Pers Soc Psychol. 1994;67(5):910-925. doi:10.1037//0022-3514.67.5.910

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Tanner Neuberger is a Doctor of Physical Therapy and Certified Manual Therapist who specializes in Orthopedics, Sports Rehabilitation, Dry Needling, and Blood Flow Restriction. Tanner graduated from St. Ambrose University in 2016 and was a collegiate athlete in undergrad at the University of Texas of the Permian Basin. Tanner uses his extensive knowledge of manual therapies and strength and conditioning to get his patients back on track and performing better than ever.

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