Move Your Stress Away: How Exercise and PT Techniques Help Manage Stress

Nashville PT
3 days ago
2 min read

Stress is sneaky. It doesn’t just stay in your head—it settles into your body. Maybe you’ve felt it as tight shoulders after a long day, a stiff back when deadlines pile up, or even jaw tension that makes you clench your teeth. The good news? Movement is one of the most effective tools for releasing that stress and protecting both your mind and body. At Nashville Physical Therapy & Performance, we see every day how staying active and adding the right PT strategies can be game-changing when it comes to managing stress.

Why Stress Shows Up in the Body

When your body senses stress, your nervous system kicks into “fight or flight” mode. That means increased heart rate, shallow breathing, and—most noticeably—tightening muscles. Over time, this constant tension can lead to:

Neck and shoulder pain
Low back discomfort
Headaches
Poor sleep and low energy

Left unchecked, this cycle can make it harder to stay active, creating a domino effect where stress leads to pain, and pain creates more stress.

The Role of Movement in Stress Relief

Exercise is one of the best natural stress relievers out there. Here’s why:

Boosts endorphins: Those “feel-good” brain chemicals help lift your mood.
Improves circulation: Fresh oxygen to your tissues helps reduce muscle tension.
Promotes better sleep: Regular activity helps reset your body clock.
Increases resilience: The stronger and more mobile you are, the less everyday stress impacts your body physically.

Even simple activities like walking, stretching, or practicing deep breathing while moving can have immediate benefits.

How Physical Therapy Can Help

This is where physical therapy comes in—we help you move in ways that actually reduce stress rather than add to it. Some techniques we often use include:

Targeted mobility exercises to release tension in commonly stressed areas like the neck, shoulders, and hips.
Manual therapy (hands-on care) to loosen stiff muscles and improve circulation.
Breathing retraining to help calm the nervous system and reduce shallow, stress-driven breathing patterns.
Personalized exercise programs to safely build strength, mobility, and endurance without overwhelming your system.

Daily PT-Inspired Tips for Stress Management

Try these simple, at-home strategies to keep stress from settling in your body:

Move every 30 minutes: Set a timer to get up, stretch, or walk around.
Check your posture: Shoulders back, chin tucked, and feet grounded.
Breathe with intention: Inhale deeply into your belly for 4 counts, exhale for 6.
Stretch before bed: Focus on your neck, chest, and hips to release tension.

Bottom Line

Stress isn’t going away anytime soon—but you can absolutely control how it affects your body. By moving more, strengthening wisely, and using PT strategies, you’ll not only feel less tension but also improve your long-term health.

At Nashville Physical Therapy & Performance, our one-on-one sessions are designed to help you manage stress physically so you can stay active, healthy, and ready for whatever life throws your way.

References:

Harvard Health Publishing. “Exercising to Relax.” Harvard Medical School, 2022.
National Institute of Mental Health. “5 Things You Should Know About Stress.” 2021.
Anderson EH, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013.