With May being Mental Health Awareness Month, a fitness expert is sharing the best ways to reduce stress.
Kristina Rudzinskaya is a certified Pilates instructor in California and founder of Etalon, a posture bra brand.
Rudzinskaya holds multiple certifications in Pilates and proper body shape, and shared with Fox News Digital the best poses for those looking to relieve stress this time of year (or any time).
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“The next time you feel stressed, remember to stand tall, take a deep breath and let Pilates work its magic on both body and mind,” she said.
Rudzinskaya connected good posture with stress release and said that aligning “our bodies correctly during Pilates practice [can help] activates the deep and stabilizing muscles, releases tension and improves circulation.”
Kristina Rudzinskaya from California revealed her best recommendations for stress relief and Pilates poses. (standard)
Try these simple poses at home to relieve stress.
1. Child pose
One of the most recommended poses to help relieve stress is child’s pose.
Child’s pose can be a stress-relieving move for many — it’s “a great position to meditate in,” one expert said. (iStock)
“This classic pose stretches and lengthens the spine, glutes and hamstrings and is a great position for meditation,” she said.
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The position allows the body to relax while stimulating the parasympathetic nervous system, Rudzinskaya said.
2. Put cat-cow
“The cat and cow exercise engages the core muscles, which helps stabilize the spine and improve posture,” Rudzinskaya said.
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The Pilates instructor said the pose has a calming effect on the nervous system when combined with synchronized breathing that promotes relaxation.
3. Side plank
Holding a side plank helps core strength and can align the muscles in your sides and glutes, Rudzinskaya said.
A sideboard can strengthen while releasing stress. (iStock)
“[It] provides a solid base to support the back and improve posture Combined with conscious breathing, this pose aids in stress release and relaxation while presenting a symbol of stability and stability,” he noted.
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Side planks can vary in difficulty level; you can hold your whole body or place your knees on the floor for an alternative.
4. Superman pose
Lying on the ground with your arms overhead and raising your arms and legs in the air at the same time is considered the superman pose.
A superman pose in yoga and pilates can be beneficial for stress management. (iStock)
Rudzinskaya said the movement “strengthens the muscles of the spine, promoting better alignment and posture.”
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He continued, “Holding the pose increases back strength, encouraging an extended body position that helps with feelings of confidence and self-esteem.”
5. Breast stretching
The last pose recommended by Rudzinskaya is a chest stretch for those who tend to sit a lot during the day.
A certified Pilates instructor shared five poses worth considering for stress relief and general relaxation. (iStock/Etalon)
“This stretch fixes the slouched posture from sitting a lot, encouraging a more open posture,” she said.
He added: “Relieve upper body tension caused by desk work or screen time, promoting relaxation through deeper breaths and an expanded chest.”
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