Self-care Sunday: 5 gentle stretches to release a week’s stress

Sunday has a quieter feel to it. Even if your schedule’s packed, there’s usually a small pocket of time where things slow down just enough to breathe. And that’s the moment this is for. Not a full workout. Not a checklist. Just a soft reset for a body that’s been holding onto more than it needs to.Stress doesn’t always show up as panic or racing thoughts. Sometimes it’s tight shoulders while you’re brushing your teeth. A stiff neck when you look down at your phone. A low-grade ache in your back that you keep ignoring. So this isn’t about pushing or fixing anything. It’s about giving your body permission to let go, little by little.Find a quiet spot. Put your phone on the other side of the room if you can. Wear something comfy. And remember, none of this needs to look perfect. If it feels good, you’re doing it right.

Neck release you didn’t know you needed

Most of us carry our stress right at the top, like our neck is trying to hold up the whole week by itself. This stretch is simple, but don’t rush it.Sit or stand tall, but not stiff. Let your shoulders drop. Slowly tilt your head to the right, bringing your ear toward your shoulder. Don’t force it. Just let gravity do the work. You might feel a gentle pull along the left side of your neck. Stay there for a few slow breaths. If it feels okay, you can place your right hand lightly on your head, not to push, just to remind yourself to soften.Then roll your chin toward your chest and over to the other side. Same thing. Slow. Easy. If your neck cracks a little, that’s fine. If it doesn’t, also fine. This isn’t about results. It’s about checking in with a part of your body that works overtime without asking for much in return.

Shoulder melt for desk-tired bodies

Even if you don’t work at a desk, your shoulders probably think you do. They’re often lifted without us noticing, like they’re bracing for something.Stand or sit with your arms relaxed by your sides. Inhale, then slowly lift your shoulders up toward your ears. Hold for a second. And then exhale and let them drop. Really drop. Like you’re letting go of a heavy bag you didn’t realize you were carrying.Repeat this a few times, matching the movement to your breath. After that, roll your shoulders in slow circles, first backward, then forward. Keep the circles small and controlled. There’s no rush. You might notice warmth or a subtle release spreading across your upper back. That’s your body responding to being treated kindly.

Gentle twist to wring out the stress

Twists are great for that “everything feels stuck” feeling. They help you feel a little more spacious inside, even if nothing else changes.Sit on the floor or a chair with your feet grounded. Place your right hand on your left knee and your left hand behind you. Inhale to lengthen your spine. Then exhale and gently twist to the left, turning from your ribs, not your neck. Your gaze can follow if it feels okay.Stay for a few breaths. Notice if one side feels tighter than the other. Don’t judge it. Just notice. Then slowly come back to center and switch sides.This stretch isn’t about going as far as you can. It’s about moving with attention. And sometimes that’s enough to shake loose the mental tension that’s been sitting in the background all week.

Forward fold to quiet your mind

There’s something calming about folding forward. It naturally turns your focus inward, which can be a relief after days of looking outward at screens, people, and endless to-dos.Stand with your feet hip-width apart. Bend your knees slightly and hinge at your hips, letting your upper body drape over your legs. Let your head hang heavy. Your arms can dangle, or you can hold opposite elbows if that feels good.Take slow breaths here. With each exhale, imagine your spine softening a little more. If your hamstrings feel tight, keep your knees bent. This isn’t a flexibility contest.Some people feel their thoughts slow down in this position. Others just feel a stretch. Either way, give yourself a minute or two. When you come back up, do it slowly, stacking your spine one vertebra at a time. Rushing defeats the whole point.

Reclined stretch for full-body ease

This one’s perfect if you’re already tired and just want to lie down. And honestly, that’s valid.Lie on your back and hug your knees into your chest. Wrap your arms around your legs and gently rock side to side. This can massage your lower back and feel surprisingly comforting. Like a reset button you didn’t know was there.If it feels good, extend one leg along the floor and keep the other knee hugged in. Switch sides after a few breaths. Notice how your hips and lower back respond. These areas often store stress quietly, without making a scene.Finish by stretching both legs out long, arms resting by your sides. Let your whole body sink into the floor. Stay here as long as you want. There’s no bell telling you when to stop.Self-care doesn’t have to be elaborate to be effective. It doesn’t need fancy gear or an hour of free time. Sometimes it’s just showing up for yourself in small, gentle ways. Especially on Sundays, when the week ahead can feel loud before it even starts.So take these stretches with you. Do one or two. Do all five. Or come back to this another day when your body asks for it. The point isn’t perfection. It’s presence. And that, on its own, can make a real difference.