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Yoga for Caregivers: Relieve Stress with These Stretches

June 7, 2023

Family caregivers have a demanding job. In addition to providing emotional support, you may tend to put much physical strain on your body. One way to combat this physical and emotional stress is by incorporating yoga stretches into our daily routine. 

In this article, we'll share stress-relieving stretches that you can do at home and just about any caregiver can do—regardless of skill level—to help ease stress and tension, strengthen muscles, and create balance to help you feel great and ready to take on the day! 

Please consult a physician before beginning a new exercise routine. 

Why should caregivers consider yoga?

Caregiving requires strength, flexibility, and endurance. It can be physically demanding, and the emotional stress can affect your well-being. 

That's where yoga comes in. Yoga is not only a great way to alleviate stress, but it also helps improve posture, flexibility, strength, and balance. These benefits can help you stay in top shape to continue to provide the best care for your loved one. Moreover, practicing stress-relieving stretches regularly helps the body release tension. 

These yoga stretch ideas are great for beginners or those looking to increase their stretching habits at home. 

4 Yoga stress-relief stretches for caregivers

Here are a few easy-to-follow yoga poses designed for caregivers to help build strength, ease stress, and find balance:

Family caregiver holding child's pose during yoga session.

Child's Pose

This gentle stretch relieves stress in the back, neck, and shoulder. Start on your hands and knees.

  • Next, slowly bring your hips back toward your heels and rest your forehead on the mat or floor before you.
  • Then, stretch your arms forward or place them alongside your body.
  • Relax and breathe deeply for a few minutes.

PCA holding pose one of cat cow.PCA holding pose two of cat cow.

Cat-Cow Stretch

This stress-relieving stretch helps to improve posture and release tension, especially in the neck and back. Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips.

  • Next, inhale and arch your back, dropping your belly towards the floor, and lifting your chest and gaze upward (Cow Pose).
  • Then, exhale and round your spine, pressing your belly towards your spine and tucking your chin to your chest (Cat Pose).
  • Repeat 5-10 times.

Woman holding forward stretch on yoga mat.

Seated Forward Bend

This pose helps to stretch the entire backside of the body and encourages deep relaxation. Sit on the floor with your legs extended in front of you.

  • Next, take a deep breath and reach for your toes.
  • Then, relax your head and neck as you fold forward on each exhale.
  • Finally, relax and breathe deeply for a few minutes.

Young woman holding wall stretch pose in yoga studio.

Legs-Up-The-Wall Pose

This restorative pose helps reduce stress and alleviate lower back pain. Lie down on your back near a wall. 

  • Next, place your sit bones against the wall with your legs extended up the wall
  • Then, relax your arms by your sides.
  • Finally, close your eyes, and breathe deeply for several minutes.

Find More Caregiver Resources

Incorporating yoga for caregivers into your daily routine can lead to a healthy body and mind, helping you stay strong and focused. Remember, stretching every day can also help avoid injury and make caregiving an easier and more enjoyable task.

For questions related to family caregiving or to find more inspirational tips and how to-guides, browse our resources or reach out to Best Care today!

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