woman relaxing in a chair

5 Ways to Make Sundays Less Stressful

Some people call it the “Sunday Scaries.” Others just think of it as anxiety at the end of a weekend.

As the weekend comes to a close, you start thinking about the work waiting for you on the other side. Your kids and teens might be feeling the stress, too, as they think about upcoming exams, homework assignments, and sports practices.

While we can’t get rid of Mondays for you, we can help you identify some ways to make Sundays less stressful and more relaxing.

5 Moves to Gently Start Your Week

Worrying about the future isn’t going to stop Monday from arriving. Instead of stressing, try these five tactics to ease into your week.

1. Stick to a consistent sleep schedule

A lot of us look at the weekends as a chance to stay up late and sleep in. But throwing your sleep schedule out of whack can make Sunday a lot more stressful. When you don’t get enough sleep on Saturday night, you can feel more anxious and tired on Sunday. This makes you feel more stressed, especially late in the day. Try to shift your bedtime and wake-up time by no more than 30 minutes on weekends to see if it makes a difference.

2. Practice gentle stretches

Resist the urge to take Sunday off entirely by bingeing your favorite TV show on the couch for 10 hours straight. Instead, make sure you’re getting at least some movement in. Stretching is an excellent way to increase blood flow and relax your mind without doing an intense workout. Stretch before bed on Sunday to help you fall asleep faster and stay asleep through the night.

3. Plan ahead

If you get anxious on Sunday because you don’t know what’s in store for you Monday morning, you could benefit from planning. Spending just 30 minutes on Sunday preparing for the week could help you feel calmer about what’s in store. Even better? Plan your week on Friday before logging off for the weekend so you can enjoy your Sunday without worrying.

4. Schedule something fun on Monday

If you dread Mondays, schedule something fun and inviting during it. For example, go out to lunch with friends on Monday, or treat yourself to take out after work. Giving yourself something to look forward to can change your outlook when your alarm goes off Monday morning.

5. See what you can offload

Taking control of your schedule can help you and your family get more enjoyment out of your precious weekends. For example, if you get stressed because your Sundays are taken up with grocery shopping and cleaning, maybe it’s worth paying for grocery delivery or a cleaning service. Likewise, if the idea of running the kids all over town has you in a cold sweat, talk to other parents to see if you can arrange a carpool.

We’re Here for You!

Moving regularly can help you feel better inside and out. Whether you’re an athlete, a nine-to-fiver, or a weekend warrior, stretching services from StretchSPOT can help you move freely as you transition from the weekend to the workweek. Book an appointment to get started!

relaxed sleeping woman in white sheets

5 Ways to Sleep Better When You’re in Pain

It’s hard to sleep when your body is in pain. Whether you’re recovering from surgery, healing from an injury, or have chronic muscular pain and discomfort, you might struggle to find that perfect sleeping position that allows your body to get the rest it desperately needs.

The thing is, getting a good night’s rest starts well before you lay your head on the pillow. While you might not be able to control how your body feels at the end of the day, there are several things within your control that can help you get the rest you need.
5 Steps to A Good Night’s Rest
Here are five things you can do to get better sleep so you can be recharged and ready to face the day.

1. Stick to a Sleep Schedule

Having inconsistent bedtimes messes with your natural circadian rhythm, making it difficult for your brain and body to know when it’s time to rest and when you need to wake up.

Try to go to bed and wake up at the same time every day, even on weekends. This lets your body get into a routine so that you will naturally be sleepy when it’s time for bed.

2. Avoid Caffeine Late in the Day

It’s easy to fall into a cycle of feeling groggy all day, then having caffeine in the afternoon that ends up keeping you up at night. Break the habit so you can get to bed without caffeine disrupting you.

Start gently. If you usually have a cup of coffee mid-afternoon, switch to green tea, which has less caffeine. Then, move to herbal tea, which has no caffeine but still allows you to have the same routine of drinking something midday.

3. Consider Getting a New Bed

Your mattress could be the culprit if you can’t get to sleep because of pain. Give it a close inspection. Look for lumps and slopes, which are a sure sign that your mattress has worn out its shelf life.

Before buying the first mattress you see, take the time to lie down on it and see how it feels. Consider your body type when shopping. Soft mattresses can keep your spine aligned if your hips are wider than your waist, while firm ones give more support when your hips are more in line with your waistline.

4. Look at your Medication

If you live with pain, you might take pain-relieving medication. However, some drugs, whether prescription or over the counter, can negatively affect your ability to sleep. Talk to your doctor to see if there’s another option.

5. Calm your Mind and Body Before Bed

Make stretching part of your pre-bed routine to calm down your mind and body. Gentle stretches can help release tension and pain. Spend 5 – 10 minutes at night doing stretches that feel good to you. They can change from day to day, depending on how your body feels and what it needs.

New to Stretching? We Can Help!

At StretchSpot, we help people from all walks of life perform their daily activities more efficiently and safely through stretching. If you’re having trouble sleeping because of muscular pain, let us know. Our professionals can help you find stretches that will ease your pain and promote better sleep. Book an appointment today to get started!

ariel view of oman swimming back stroke in a pool

3 Ways to Maintain Fitness When Traveling

It’s that time of year when a lot of us are starting to dream of going on vacation. Whether you are planning something extravagant or just going to the next town over, your travel plans probably include taking a little downtime.

While you deserve to take a break from your workout routine, it’s important to stay at least somewhat active over your vacation. If you take too much time off from your exercise routine, you’ll start to lose all the gains you have made. Fortunately, you don’t need to log hours on the treadmill while your family has fun at the beach to maintain your fitness.

Stay Fit on Vacation Without Spending Your Days at the Gym

These tips can help you maintain your fitness level when you need a break so that you can come back in the same shape as you were when you left home.

1. Think short and sweaty

You aren’t taking a vacation just to go to the gym, so keep your workouts short and sweaty. A 15-minute high-intensity interval training (HIIT) workout can burn more calories than a 40-minute moderate-intensity workout. Focus on going all out for 15 minutes a few times during your vacation to increase your heart rate and keep your muscles in shape.

You can find HIIT workouts online or make up your own using whatever equipment is available or bodyweight exercises. A circuit of jumping jacks, squats, pushups, burpees, and mountain climbers will boost your heart rate, plus you can do it all from the comfort of your hotel room.

2. Hit the pool

If your vacation includes a pool, make an effort to do more than just lounge by it. Swim a few laps or just walk around the pool to get your heart rate up and work your muscles. Water adds up to 14 percent resistance compared with land, so walking in the water will help you burn some extra calories.

The same is true for any body of water. Getting into the water at the beach is another great way to have fun and get some extra movement in at the same time.

3. Don’t forget to stretch

The great thing about stretching is that you can do it anywhere! It’s the perfect way to unwind in your hotel room at the end of a busy (or relaxing) day on vacation.

Do some stretches before heading out for the day and at night to relax your tired muscles so you can get some much-needed rest. Gentle stretching can also prepare your body for a long flight or drive, so make sure to stretch before you depart for home.

Stay Loose with Help from the Stretch Spot

Whether you are just getting started with your fitness routine or are an athlete looking to reach that next level, we are here to help you get the most out of your body so you can feel your best with every step you take.

Stretch therapy can help you release tension while improving your posture and flexibility. Schedule an appointment at the StretchSPOT to get started!

man stretccing out his legs on grass

6 Hidden Benefits of Stretching

You might think stretching is only for athletes, but the truth is that everyone, regardless of activity level, can benefit from it. Learning the best ways to stretch for your body can improve your focus, reduce your risk of injury, and even help your digestive system function more efficiently.

It doesn’t matter how flexible (or not) you are right now. Stretching every day will help you move more efficiently and feel better inside and out. Start small, then build on your stretching regimen as you become more flexible and confident.

6 Ways Stretching Benefits Your Health

We hope these six hidden benefits of stretching will encourage you to take up stretching as part of your daily routine.

1. Improved focus and concentration

Pausing your work for a mid-day stretch could be just what you need to refocus your energy on your work. Check out our recommendations for easy stretches you can perform from your desk any time you need a quick break.

2. Relieve aches after a workout

Stretching loosens your muscles, which is critical after a long or grueling workout. Loosening your muscles can help them feel less sore and reduce your risk of injury. By promoting circulation, stretching after a workout can also release toxins and lactic acid build-up that could otherwise leave you feeling achy later.

3. Reduce stress and anxiety

Stretching after a long day can reduce stress and ease tension in your mind and body. Approach stretching with a mindful approach, taking the time to notice how your muscles feel before and after you stretch. Even spending just a few minutes a day stretching can help you free your mind of negative thoughts as you lengthen your muscles.

4. Improve flexibility

Being flexible is about more than being able to do the splits. When your muscles are flexible, your body is better able to perform activities without getting injured or sore. This can include everything from tackling a challenging workout to doing household chores. Flexibility also improves muscle efficiency and endurance, which can help you move more without getting tired.

5. Improve digestion

That uncomfortable feeling you get after eating a large meal can be eased with specific stretches that target your digestive system. Gentle twists can increase blood flow to your bowels and even reduce inflammation, helping those with chronic gastrointestinal issues feel better throughout the day.

6. Ease headaches

Instead of reaching for pain killers the next time you feel a headache coming on, try stretching. Sitting in one position for too long or feeling stressed can cause you to unconsciously contract the muscles in your neck, leading to tension headaches. Spending a few minutes doing gentle neck stretches can loosen these muscles and help your headache go away naturally.


Stretching doesn’t always get the positive attention it deserves. Many people ignore it as part of their workout or daily routine, thinking that a few minutes of stretching can’t make a big difference. The truth is that any amount of stretching throughout the day can help you feel better mentally and physically.

See how stretching can benefit your lifestyle by booking an appointment at StretchSPOT. Our experts can help you understand the best stretches for your body based on your specific needs.

woman in office holding exercise mat

5 Health Tips for Office Workers

Spending your days at the office can quickly take a toll on your body, regardless of whether you work from home or physically enter an office space. Between poor posture, hours upon hours of sitting, and tempting snacks lurking around every corner, office workers face several hurdles when it comes to living a healthy lifestyle.

If you have an office job, here are some easy things you can do to stay healthy during the workday so you can do all the things you love when you’re off the clock.

5 Easy Ways to Stay Healthy in an Office Job

Your health and wellness need to be priorities every day, including when you’re at work. Try implementing easy these ideas into your workday to improve your health for the long-term.

1. Add movement to your day

Research has shown a direct link between sitting all day and an increased risk of mortality and chronic disease. The only way to combat this is to move more instead of spending eight hours (or more) a day sitting. Set a timer to get up and walk for five minutes every hour. Make the extra effort by walking up the stairs instead of taking the elevator. Park further away from the office and suggest walking meetings with colleagues. The more you move, the healthier (and more alert) you will be.

2. Pack a lunch and snacks

Bringing a healthy lunch from home will significantly reduce the temptation of going out to eat and loading up on calories at lunchtime. If you work from home, keep the routine of packing a lunch the same as you would if you had to go into the office. You’ll be less likely to order out or to graze on unhealthy snacks when your stomach starts growling.

3. Take stretch breaks

Sitting in a chair can lead to tight hips, shoulders, and arms. Set a timer every few hours to stretch your chest, neck, arms, hips, and legs. This will help you re-align your body and stay loose to prevent injuries. You’ll likely see an increase in productivity as your body releases endorphins, and your blood starts to flow more efficiently.

4. Plan your workouts

Fitting exercise into your day is crucial when you spend most of your time sitting down. Plan your workouts for either before or after work and do everything you can to make sure you don’t miss them. Sign up for a class at a gym or find a running partner to stay motivated and accountable.

5. Stay hydrated

Keep a large water bottle on your desk and use it throughout the day to make sure you are staying hydrated. Reaching for water instead of another cup of coffee when you hit a mid-day slump can help you feel more energized and lead to increased productivity.


You can still live a healthy life if you have an office job. Make a dedicated effort to move around throughout the day, pack healthy foods, and take care of your body by stretching and drinking water. To learn more about how stretching can help you or get assistance with your stretching, book an appointment with StretchSPOT.

smiling man in front of laptop stretching out his arms

Having Trouble Concentrating? Try Stretching!

We often correlate stretching with exercise. While it’s undoubtedly beneficial to stretch before and after a workout, the benefits of stretching extend well beyond the physical.

Stretching can help you feel better and make it easier to focus throughout the day. Whether you regularly face a mid-afternoon slump or are just feeling stuck in a rut at work, try adding a few simple stretches to your day to jumpstart your mind and get back on task.

The Impact of Posture on Your Focus

How we hold our bodies impacts how we feel, including our ability to concentrate. A recent study from San Francisco University tested students on their ability to perform simple math problems while holding correct posture versus sitting slumped over in poor posture. The students overwhelmingly performed better when they sat upright.

In the real world, we all too often find ourselves slumped over our desks without being prompted. This includes everyone from elementary school students to adults. The average American spends 10 hours a day sitting, often in a slouched position.

We can’t always change the amount of time we spend in a seat. What we can change, though, is how we hold our bodies while we’re seated and the ways we stretch our muscles to help our bodies obtain excellent posture.

Stretches to Improve Posture and Concentration

You don’t need to plan ahead to fit stretching into your day. It can be done anytime, anywhere, with no equipment necessary. Try incorporating these stretches into your workday to get a boost in energy as you reset your posture so you can get back to work.

Arm stretch

Stand inside a standard doorway. Place on hand on the frame at the height of your armpit to support your body weight. Start leaning forward until you feel tension between your biceps and pectoral muscles. Stand here for about 30 seconds, slowly increasing the tension. Then, swing your arm forward and backward a few times before repeating on the other side.

Neck stretch

Sit on your right hand in your office chair with your feet on the ground. Gently extend your neck to the left, trying to reach your left ear to your left shoulder (or however close you can get. Don’t force it if you feel tight). Hold for about 30 seconds. Then, repeat on the other side.

Back stretch

Reverse your curved spine with this back stretch. Sit on the edge of your chair. Plant your feet on the floor. Straighten your arms in front of you, then raise them over your head with your palms facing each other. Draw your arms behind your ears and bend your back slowly until your spine starts to curve backward. Look up at the ceiling as you breathe deep and hold for one minute.


The next time you’re having “one of those days” at work where you just can’t seem to focus on anything, try stretching. You might be surprised at how effective just a few minutes of stretching can be when it comes to increasing your productivity.

To learn more about stretching or to get assistance with your stretching, book an appointment with StretchSPOT. Our experts can help you determine the best stretches for your body and guide you through stretches that will help you feel better inside and out.

Woman smiling and walking and talking with a city backdrop

Sneak More Fitness into Your Day

At first, the Center for Disease Control (CDC) recommendation of getting 150 minutes per week might sound like a lot. Broken down, though, that’s only 30 minutes of activity, five days a week.

Even better! You don’t need to fit 30 minutes of activity in all at once. Breaking your activity down into several short bursts of activity can be just as effective as exercising for 30 minutes at a time.

If you are struggling to find 30 minutes to be active a day, you aren’t alone. A 2018 report from the CDC found that less than 25 percent of Americans achieved the minimum guidelines regularly. Fortunately, there are several ways to sneak activity into your daily routine so you can sit less and move more without feeling the impact on other aspects of your life.

5 Ways to Move More Throughout the Day

1. Walk and Talk

Walk around your office or home the next time you are on a phone call with a colleague instead of sitting at your desk. Even standing instead of sitting will give you benefits by increasing your heart rate and burning a few extra calories.

2. Exercise During Commercials

You don’t need to give up watching TV to be more active. Designate each commercial break to run through a quick workout. Target one muscle group per commercial or do a full-body workout. For example, do 10 jumping jacks, 10 crunches, five pushups, and five squats during each commercial break. You could also march in place until the commercial break is over.

3. Stretch and Cook

Put that awkward time when you are waiting for your meal to heat up in the microwave to good use. Start with some shoulder rolls, then stretch your calves, glutes, hips, and arms. Use this trick at work while you heat your lunch and at home as you cook dinner on the stove.

4. Find Ways to Walk Further

Walking is an excellent exercise, and there are plenty of ways to add it to your day. Park your car far from the door to the grocery store. Use the bathroom on the floor below your office instead of the one that’s only 20 feet away from your desk. Take a walk after meals to improve digestion and keep your blood flowing. Short, five-minute walks quickly add up over the course of a day.

5. Set a Movement Timer

Set a timer on your phone, watch, or computer that will remind you to move regularly. For example, set a timer to move for five minutes per hour. Get up and walk around the building, do some jumping jacks or squats, or just stand and stretch at your desk for five minutes. If you do this once an hour for every hour of your workday, you will have completed more than 30 minutes of activity before you leave the office.

Commit to Moving More

With these easy ways to be more active, there’s no excuse not to meet the minimum activity requirements of moving 150 minutes per week. Commit to moving more throughout the day so you can enjoy the health benefits that come from being more active. Your heart, lungs, mind, and muscles will all thank you.

Massage Therapy vs Assisted Stretching: Which is More Effective?

Strong muscles are crucial for good health and superior performance. With regular muscle treatment, you can increase blood flow, relax joints and tendons, and improve circulation.

Massage therapy and assisted stretching are two of the best ways to provide muscle relief. In order to respond better to your body’s needs and wants, it will help to understand the methods and benefits surrounding each treatment.

How Massage Therapy Works

Massage is an umbrella term for pressing, rubbing, and manipulating muscles and ligaments to promote relaxation and recovery. It is a popular form of passive stretching wherein an individual stays put while a therapist applies external pressure on the part of the body that is being stretched. While a general massage therapy will involve work on the entire body, sessions can be customized to focus on specific or problematic areas only.

Massage may range from gentle stroking to deep pressure techniques. It’s best performed immediately after an intense workout or strenuous activity as it can help relieve pulls or strains, and leave a calming effect on the body. Massage can also provide much needed relaxation in the midst of a busy work week.

That being said, too much massage therapy can lead to injuries and overstretching. Wrong strokes, excessive pressure application, and skin abrasions due to friction may put the body at greater risk. Injuries stemming from massage techniques require immediate, and often expensive, medical treatment. In addition, a massage may leave you feeling drowsy and fatigued after due to the intense muscle manipulation that took place.

The Benefits of Assisted Stretching

Like massage, assisted stretching makes use of an external force to soothe tightness and keep muscles engaged. Assisted stretching may share several similarities with massage, but its main purpose is to enhance mobility.

During a typical session, a therapist will move and stretch out your body until muscles are elongated and the fascia is stretched out. Doing so will help remedy any distortions and reduce painful movement.

Muscle coordination and flexibility can become imbalanced as you age. You will also notice that your range of motion or your ability to move joints comfortably reduces as time goes by. All these issues may lead to mobility limitation and structural instability in the long run. With regular assisted stretching, you can boost flexibility and put less stress on your muscles, resulting to better performance and comfort.

The Secret to Pain-Free Mobility

While there’s no second guessing the healing potential of massage, assisted stretching optimizes recovery in ways massage therapy cannot.

Most individuals rely on massage for instant recovery. Assisted stretch takes it one step further by offering long-term solutions to rehabilitation. The goal of assisted stretch is to help people move freely to the best of their ability and live a pain-free life without undergoing surgery. As mentioned earlier, too much recovery can trigger injuries and soreness.  With assisted stretching, you can look forward to lower stress levels and greater strength and endurance.

At StretchSPOT, our professional therapists combine elements of Active Isolated Stretching, myofascial release and PNF techniques to help each client reach their health and fitness goals. Book an appointment today and experience the vast benefits of assisted stretching.