Physical Therapy Exercises for Stress & Anxiety

Stress and anxiety can take a toll on our bodies by creating musculoskeletal issues, including back pain, neck pain, and poor body posture. However, there’s encouraging news! Physical therapy exercises such as Wall Angels, Mountain Pose, and Child’s Pose can be incredibly effective at releasing tension from the body by preventing a defensive body posture. In this blog post, I will discuss three physical therapy exercises that can help us reduce physical tension as well as manage stress and anxiety.

Understanding Defensive Body Posture and Its Connection to Stress and Anxiety

Defensive body posture, also referred to as closed body posture, typically involves the shoulders hunched forward, the upper back rounded, and the chin tucked towards the chest. This posture often occurs when we engage with our devices, like looking down at our phones or iPads, or when we sit improperly at our desks with chairs or desks that do not support good posture. Sitting for extended periods can gradually lead to adopting a defensive body posture. Surprisingly, even in moments when we may not consciously feel stressed or anxious, our bodies can unconsciously assume this closed posture, which can inadvertently contribute to feelings of stress and anxiety.

Moreover, when we do experience stress, overwhelm, or anxiety, our bodies instinctively respond with a closed body posture as a means to protect vital organs. Unfortunately, prolonged periods of these defensive postures can worsen feelings of stress and anxiety, creating a challenging cycle of physical and emotional discomfort.

The Triple Approach of Physical Therapy Exercises

Physical therapy exercises not only target the physical aspects of tension and defensive posture but can also have a profound impact on managing anxiety and stress.

Wall Angels

Wall Angels are a simple yet effective exercise that targets the muscles responsible for maintaining proper posture. To perform Wall Angels:

1. Stand with your back against a wall, feet shoulder-width apart.
2. Keep your head, upper back, and buttocks in contact with the wall.
3. Raise your arms to shoulder level, with your elbows bent at a 90-degree angle and your palms facing forward.
4. Slowly slide your arms up the wall while keeping your elbows and wrists in contact with it.
5. Reach as high as you can without lifting your arms off the wall.
6. Reverse the motion and bring your arms back down to the starting position.
7. Repeat this movement for 10-15 repetitions.

Wall Angels help strengthen the muscles that tend to weaken in defensive posture while also encouraging deep breathing and mindfulness. This combination can help reduce anxiety and stress, promoting relaxation and improved posture simultaneously. I enjoy doing wall angels everyday especially when I am working. In between meetings, I will take a break to do wall angels for 1 – 3 minutes 5 – 6 times per day. 

Instructional Video: How to do Wall Angels

Mountain Pose  

Mountain Pose is a foundational yoga pose that focuses on improving posture and grounding the body. To practice Mountain Pose:

1. Stand with your feet hip-width apart and your weight evenly distributed between both feet.
2. Engage your leg muscles and lift your kneecaps slightly.
3. Lengthen your spine, bringing your shoulders back and down.
4. Relax your arms at your sides with your palms facing forward.
5. Keep your chin parallel to the ground and gaze forward.
6. Breathe deeply and hold this position for 30 seconds to 1 minute.

Mountain Pose encourages proper alignment, balance, and a sense of stability. It helps counteract the effects of defensive body posture and promotes mindfulness, reducing anxiety and stress.

Instructional Video: How to do Mountain Pose

Child’s Pose

Child’s Pose is a yoga-inspired stretch that can alleviate tension in the lower back and help improve posture. To perform Child’s Pose:

1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2. Sit back on your heels and reach your arms forward, lowering your chest towards the floor.
3. Rest your forehead on the ground and let your arms relax.
4. Hold this position for 30 seconds to 1 minute, taking deep breaths.
5. Slowly return to the starting position.

Child’s Pose is excellent for releasing tension in the lower back, shoulders, and neck. It also encourages deep breathing and relaxation, making it a valuable addition to your routine for managing anxiety and stress. 

Instructional Video: How to do Child’s Pose

Final Thoughts 

The most effective way to integrate these physical therapy exercises into your routine is to practice them periodically throughout the day to release tension from the body due to sitting and working at the computer. By practicing these three exercises regularly, you can cultivate a mindset of acceptance, relaxation, and emotional resilience while addressing the physical aspects of defensive body posture. This holistic approach can lead to better posture, reduced tension, and greater emotional balance, ultimately promoting overall well-being. So, start incorporating these exercises into your daily routine and take the first steps toward a more relaxed and open posture, both physically and emotionally, today.

Additional Resources

Mindfulness in the Age of Distraction – Discover how to stay present and focused in a world full of constant interruptions.

9 Ways to Accept Reality – Practical strategies for cultivating acceptance and reducing emotional resistance.

7 Techniques for Practicing Mindfulness – Simple practices to calm the mind, improve focus, and build resilience.

About the Author

Dr. Christine E. Dickson is a licensed clinical psychologist and holds a Dual PhD in Clinical and Industrial-Organizational Psychology. She has over 25 years of direct client experience. Christine is passionate about psychology, philosophy and mindfulness, but also loves art, technology and science. Christine is licensed to practice throughout California but provides coaching worldwide. If you would like to make an appointment with her, please reach out through her website.