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Releasing Body Tension


Hey UIC Students, Give yourself a pat on the back. We are halfway through a semester of remote learning in the covid era. Most of us have to balance working, going to school, and maintaining some sort of social life. All this can cause take a toll on your body and cause fatigue and tension. Today, The UIC Wellness Center will suggest some tips to release body tension.

Self-Care: Releasing Body Tension Tips: Heading link

Take Deep Breaths

  • Benefits: Deep breathing helps relax your body and mind, helps to de-stress, can help to improve immunity, and increases energy and focus
  • There are multiple breathing techniques; one of the most popular ones is the 4-7-8 technique. ( Check out the video below on a how-to guide)
    • You inhale for 4 seconds, hold for 7 seconds and exhale for 8. (Trust us, it’s is extremely relaxing!)
    • Tip: When breathing, try to turn on some meditating music and focus on your breathing.


Go For a Walk:

  • Benefits: Going for a walk can help you take a break, move and unwind your body, promote creativity, boost mood, release endorphins, and increase Vitamin D levels in your body
  • You can walk at your own pace, and it does not have to be a long distance. A stroll around your block will suffice.
  • With nice weather coming up, this can be done around your neighborhood.
    • This can lead to you exploring new restaurants, shops, and cool sports around where you live! Just don’t forget your mask.


Stretch/ Do Some Yoga

  • Benefits: Stretching has a lot of benefits on your joints, helps relieve sore muscles, promotes good posture, increases blood flow to muscles, and helps relax your mind and body.
  • No equipment is needed and can be done from home. However, for comfort, we recommend using a towel or mat when doing yoga.
  • It is recommended that you incorporate stretching in your daily routine (before sleeping or after waking up)
  • Here are a few exercises that can be done to stretch various parts of your body.


Take a Bath or an Epson Salt Bath


Get a Massage/ Give Yourself a Massage

  • Benefits: Full body massage can help with a tense body, reduced muscle tension, improve circulation, stimulation of the lymphatic system, reduction of stress hormones, relaxation, increased joint mobility and flexibility, improved skin tone, improved recovery of soft tissue injuries, it can also help improve circulations and increase mobility/ flexibility.
  • You can give yourself a self-massage and or try and convince your partner, sibling, friend to give you a back rub, foot rub, and or hand massage. Look below for videos on guided self-massages.
  • Or you can check out the UIC Rec Center, where they offer massages at discounted rates for UIC Students:

Video Library on Releasing Body Tension: Heading link

Look below for your very own video library on releasing body tension.

Tip: Bookmark this page so you can come back to it anytime.

4-7-8 Breathing Exercise Heading link

Amazing 5 Minute Morning Breathing Routine (Best Morning Routine) Heading link

Styles of Yoga Explained | What Style is Best for You? Heading link

Relaxing Stretches for Stiff Muscles Heading link

7 Stiff Back Stretches Heading link

Four Basic Massage Techniques For Beginners Heading link

Save your hands with soothing self-massage! Heading link

Self massage and meditation for anxiety and stress relief Heading link

5 Pressure Points for Pain Relief Heading link