Exercise & Fitness

Ease Depression With Movement: 4 Key Stretching Exercises to Lift Your Spirits

These specific stretches go even further than regular exercise by targeting what is known in traditional Chinese medicine as the “liver meridian.”
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In modern society, an increasing number of people are suffering from depression due to factors such as work pressure and social environment. Depression not only leads to low moods and decreased energy but can also cause insomnia, potentially resulting in further physical health issues.
Stretching exercises are an effective way to alleviate feelings of depression. Rocky Liao, a classical Chinese dance instructor, introduces four stretching exercises that can help relieve depression.

Traditional Chinese medicine (TCM) holds that the liver governs the flow of qi (energy) throughout the body. When qi flows smoothly, both the body and mind remain healthy. However, when faced with challenges, emotions can become strained, leading to a condition TCM refers to as “liver qi stagnation.”  This, in turn, can result in symptoms such as depression and insomnia.

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What types of exercises can promote the smooth flow of qi within the body? According to TCM, the liver governs the tendons, making stretching exercises that focus on the liver meridian highly effective. Additionally, exercise can help alleviate anxiety and increase serotonin levels, thereby improving depressive moods.
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The liver meridian begins at the upper part of the big toe, travels up the foot, runs along the inner side of the lower leg and thigh to the groin area, then circles around the genital region, enters the lower abdomen, ascends alongside the stomach, passes through the nasopharynx, and reaches the top of the head.

Hip-opening stretches, leg stretches, and side waist stretches all effectively stimulate the liver meridian.

(Left) Amber Yang and (Right) Rocky Liao demonstrate the knee hug stretching exercise. (The Epoch Times)
(Left) Amber Yang and (Right) Rocky Liao demonstrate the knee hug stretching exercise. The Epoch Times
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Stretching Exercise 1: Knee Hug

Steps:
  1. Stand with your feet shoulder-width apart. Bend one knee to lift that leg, hugging it with both hands close to your body.
  2. Hold for a few seconds before lowering it. Then switch to the other leg and repeat the exercise.
Bent knee stretch. (The Epoch Times)
Bent knee stretch. The Epoch Times

Stretching Exercise 2: Bent Knee Stretch

Steps:
  1. Stand with your feet shoulder-width apart. Bend one knee and place that foot on the back of a chair, keeping your thigh and calf parallel to the ground.
  2. Maintain a straight back and lean forward, aiming to touch your chin to your foot. Then switch to the other leg and repeat the exercise.
Straight leg forward stretch. (The Epoch Times)
Straight leg forward stretch. The Epoch Times
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Stretching Exercise 3: Straight Leg Forward Stretch

Steps:
  1. Stand with your feet shoulder-width apart. Place one foot on the back of a chair with your toes pointed back, stretching the muscles behind your knee.
  2. Keep your back straight and lean forward, aiming to bring your belly toward your thigh. Then switch to the other leg and repeat the exercise.
Low lateral lunges. (The Epoch Times)
Low lateral lunges. The Epoch Times

Stretching Exercise 4: Low Lateral Lunges

Steps:
  1. Perform a side lunge with your weight on your left leg. Bend your left knee while keeping your right leg straight, back straight, and upper body leaning forward. Place your hands on the ground and press your hips down.
  2. In a squat position, gradually shift your weight to the right until your right knee is bent and your left leg is straight. Extend the bent right knee as far to the right as possible to stretch your hips.
  3. Keeping the squat position, gradually shift your weight to the left until your left knee is bent and your right leg is straight. Extend the bent left knee as far to the left as possible to stretch your hips. Repeat steps two and three several times.
Note: During the weight-shifting process, aim to keep your hips as close to the ground as possible while maintaining a straight back. This exercise can be quite challenging and requires adequate flexibility and strength.
Amber Yang
Amber Yang is a certified personal trainer. She met all the requirements of the American Council on Exercise to develop and implement personalized exercise programs. She worked as a marketing manager for natural skin care products for years and as a health and beauty reporter and editor for ten years. She is also the host and producer of the YouTube programs "Amber Running Green" and "Amber Health Interview."
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