5 minutes stress reliever

In our every day life, whether you're working long hours in office, in a hospitality, caring for family, or working remotely or spending time on the water, or doing your daily walk, it's eas for tension to build up in your shoulders, neck, and back without even noticing.

This simple 5-minute routine is something you can do wherever you are - at home, at work, or sitting outside. Taking a 5 minutes pause, checking in with your body, and releasing some of the stress that quietly builds up during the day.

Get Settled First

• Sit in a chair or on a bench with your back supported

• Keep your feet flat on the ground

• Rest your hands gently on your lap on the armrests

10 Simple Steps to Ease Tension

Step 1: Shoulder Lift & Drop

Begins by taking a slow, deep breath. As you breathe in, lift your shoulders toward your ears. Hold for a moment, then breathe out and let your shoulders drop. Notice how they feel. Repeat 3 times.

Step 2: Shoulder Rolls

Roll your right shoulder backward in a slow circle 3 times. Then your left. Followed by both shoulders together, 8 times. Keep your arms loose and relaxed.

Step 3: Arm Massage

Place your left hand on your right shoulder. Gently squeeze and slide your hand down the arm to the elbow. Do this 3 times, then switch arms. Take your time.

Step 4: Neck Stretch with Hands on Shoulders

Place your hands on your shoulders. As you exhale, let your head tilt slightly back. Then slowly slide your fingers over your collarbones. Repeat 3 times.

Step 5: Back-of-Neck Stretch

Place your hands on the top of your head and gently pull your head downward. Feel the stretch at the back of your neck. Hold it for a few seconds. Repeat once or twice.

Step 6: Neck Massage

Use your fingertips to apply slow, circular pressure at the base of your skull. Work down the sides of your neck behind your ears. Repeat 3 times.

Step 7: Side Neck Massage

Turn your head gently to the right. With your right hand, massage the left side of your neck from behind the ear down to the collarbone. Switch sides and repeat.

Step 8: Face Relaxation

Gently close your eyes and relax the muscles in your face. Notice your jaw, your forehead, your eyes. Gently massage your temples in slow circles. Repeat 3 times.

Step 9: Forehead Massage

Place your fingertips on your forehead and slowly massage outward toward your temples. Repeat 3 times.

Step 10: Palm Eye Cover

Rub your hands together until they feel warm. Gently place your palms over your eyes and take a few deep breaths. Hold still for a few seconds.

A Small Practice every day that Makes a Big Difference

With this exercise, you do not need special equipment, just a few minutes a day can help you feel more present, more grounded, and less weigh down by stress.

Try this for 21 days, or whenever you feel tightness in your body.

Take care of yourself - one small pause at a time and feel the difference.