Health
Relieve stress instantly with this simple 3-minute stretching routine: 'Feel better in no time'
Nearly half of Americans frequently experience stress, according to a recent Gallup poll — and if the condition goes unchecked, it can increase the risk of heart disease, high blood pressure, obesity, diabetes and other medical problems.
There are some simple ways to reduce the impact of stress — starting with stretching.
“Your muscles tend to contract and tighten when you are stressed, which causes all sorts of aches and pains,” Walter Gjergja, the Switzerland-based co-founder and chief wellness officer at Zing Coach, a personalized fitness app, said in a statement sent to Fox News Digital.
‘SADFISHING’ SOCIAL MEDIA TREND COULD BE SYMPTOMATIC OF ‘CONCERNING’ ISSUES, SAYS PSYCHOLOGIST
Stretching elongates and relaxes the muscles, relieving built-up tension, according to Gjergja.
“It also increases blood flow to your muscles, delivering oxygen and nutrients while removing metabolic waste from your body — and any soreness and stiffness with it,” he said.
Walter Gjergja, the Switzerland-based co-founder and chief wellness officer at Zing Coach, has created a simple three-minute stretching routine exclusively for Fox News Digital. (Walter Gjergja)
Gjergja, who is trained in mindfulness and meditation, has created a simple three-minute stretching routine exclusively for Fox News Digital.
A GUIDE TO BASIC STRETCHING FOR BETTER OVERALL HEALTH
“When you feel your stress levels rising, don’t sit and wait for your muscles to tighten up,” he said. “A few minutes of stretching is often all you need.”
7 stretches to relieve stress and tension
Hold each exercise for 20 to 30 seconds before switching sides or moving on to the next one, Gjergja advised.
1. Neck stretch
Gently tilt your head to one side, bringing your ear toward your shoulder until you feel a stretch in the side of your neck.
For the neck stretch, gently tilt your head to one side, bringing your ear toward your shoulder until you feel a stretch in the side of your neck. (Walter Gjergja)
2. Shoulder stretch
Bring one arm across your body and use your other hand to gently press it closer to your chest until you feel a stretch in your shoulder.
For the shoulder stretch, bring one arm across your body and use your other hand to gently press it closer to your chest until you feel a stretch in your shoulder. (Walter Gjergja)
3. Cat/cobra stretch
Start in a push-up position with your wrists parallel to your shoulders. Take a deep breath and lift your head, shoulders and stomach to the sky while keeping your pelvis flat on the ground. Hold, giving your spine a chance to stretch.
Start in a push-up position with your wrists parallel to your shoulders. Take a deep breath and lift your head, shoulders and stomach to the sky while keeping your pelvis flat on the ground. (Walter Gjergja)
Next, exhale, pulling your upper body into a tabletop position and arching your back.
Spend a few minutes flowing between these two poses, synchronizing each movement with your breath.
Next, exhale, pulling your upper body into a tabletop position and arching your back. (Walter Gjergja)
4. Spinal twist
Sit on the floor and extend your legs out in front of you. Bend one knee and cross it over the opposite leg, placing the foot flat on the floor.
Twist your torso toward the bent knee, using the opposite arm to hug it close to your body.
Sit on the floor and extend your legs out in front of you. Bend one knee and cross it over the opposite leg, placing the foot flat on the floor. Twist your torso toward the bent knee, using the opposite arm to hug it close to your body. (Walter Gjergja)
5. Forward fold
Stand with your feet hip-width apart and hinge forward at your hips, allowing your upper body to hang down toward the floor.
Stand with your feet hip-width apart and hinge forward at your hips, allowing your upper body to hang down toward the floor. (Walter Gjergja)
6. Hips and posterior chain stretch
Sit and create an L shape with the legs.
While pressing the folded knee toward the ground, open the hip and reach forward to the outstretched leg.
Sit and create an L shape with the legs. While pressing the folded knee towards the ground, open the hip and reach forward to the outstretched leg. (Walter Gjergja)
7. Kneeling quad stretch
Start in a kneeling position with your legs pressed together, sitting on the heels of your feet.
Place your hands behind you, parallel with your shoulders, then lean back and push your hips forward while keeping your buttocks firmly on your heels.
Start in a kneeling position with your legs pressed together, sitting on the heels of your feet. Place your hands behind you, parallel with your shoulders, then lean back and push your hips forward while keeping your buttocks firmly on your heels. (Walter Gjergja)
4 pro tips for more effective, enjoyable stretching
“What’s good for the body is usually good for the mind,” said Gjergja.
“Stretching offers a rare reprieve from your thoughts, reducing the cortisol that typically builds up when you’re stressed.”
“It also stimulates the release of endorphins — happiness hormones — that will help you to feel happier and healthier.”
“What’s good for the body is usually good for the mind.”
To help you get the most out of your stretching session, the wellness expert offered the following tips.
1. Don’t hold your breath
Breathe fully and focus solely on the inhalations and exhalations, rather than any worries in the back of your mind.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
2. Don’t rush
If you experience muscle pain, Gjergja recommends slowing down and using a smaller range of motion, gradually increasing it as the tension releases.
3. Remember to hydrate
A sip of water between each exercise can prevent creaky joints, the expert said.
4. Relax
Approach stretching as you would meditation. Gjergja suggests putting on some calming music and focusing on your body, not your thoughts.
For more Health articles, visit www.foxnews/health
After completing these stretches, Gjergja said, “Your body and mind will be feeling better in no time.”
“A tense mind cannot ‘live’ in a relaxed body — therefore, by reducing physical tensions, we induce simultaneous mental relaxation.”
Health
I Tried the Viral Gelatin Weight-Loss Recipe—Here’s My Honest Take
Use left and right arrow keys to navigate between menu items.
Use escape to exit the menu.
Sign Up
Create a free account to access exclusive content, play games, solve puzzles, test your pop-culture knowledge and receive special offers.
Already have an account? Login
Health
Dr Oz warns Medicare scammers are stealing billions — and your personal information could be next
NEWYou can now listen to Fox News articles!
Washington, D.C. – Medicare fraud is a multibillion-dollar problem that government officials say threatens both taxpayer dollars and Americans’ personal identities.
In a July 6 interview with Fox News Digital at the Great American State Fair in Washington, D.C., Dr. Mehmet Oz warned that every dollar stolen through Medicare fraud is a dollar taxpayers lose – a problem that has worsened since the COVID pandemic.
“If I had to just pick one thing to focus on to make healthcare more affordable in America, I’d go to health fraud and all the waste and abuse that accompanies it,” said Oz, who is the administrator of the Centers for Medicare & Medicaid Services. “And just to put this in perspective, we think it’s about $100 billion a year.”
BIG MEDICARE CHANGE SLASHES WEIGHT-LOSS DRUG COSTS FOR ELIGIBLE SENIORS
Medicare fraud can include billing for services that were never provided, overcharging for medical equipment, using stolen patient or doctor information, or performing unnecessary procedures, according to the U.S. Government Accountability Office.
CMS administrator Dr. Mehmet Oz is pictured on stage at the Great American State Fair in Washington, D.C., on July 6, 2026. (Angelica Stabile/Fox News Digital)
As the Trump administration ramped up efforts to combat fraud, CMS reported $41.9 billion in Medicare program integrity savings in 2025, up 59% from $26.3 billion in 2024.
CLICK HERE FOR MORE HEALTH STORIES
Medicare fraud not only harms the federal budget and steals from taxpayers, but exposes seniors to identity theft, unnecessary care, higher premiums and reduced access, Oz cautioned.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
Removing corruption from the healthcare system will have the greatest impact among seniors, since “so much of the fraud is perpetrated against them,” the administrator said.
“I’m talking about people tricking seniors to give up their Medicare beneficiary numbers, which is like a credit card basically,” he said. “These scammers can take those numbers and use them for all kinds of illegitimate purposes.”
“If I had to just pick one thing to focus on to make healthcare more affordable in America, I’d go to health fraud and all the waste and abuse that accompanies it,” said Oz. (Fox News Digital)
“People are stealing from you by pretending to send you drugs you don’t want, wheelchairs you don’t need, [and] services you never asked for or don’t benefit from,” Oz added.
To prevent this, he shared his top advice for seniors: Do not give your Medicare beneficiary number to anybody, do not answer questions on a phone call from an unknown person and do not give away personal information.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
“These scammers are calling seniors, tricking them, and once they have key information, they can steal it,” he said. “And I won’t know it and you won’t know it.”
“We want to protect people who need these programs the most,” Oz went on. “You do that by making sure scoundrels don’t corrupt the systems and steal money out of the till that is designed to help folks in dire straits when they’re vulnerable and in need of services.”
Seniors should never share their Medicare information with unknown people, the administrator advised. (iStock)
Removing fraud could “double the life expectancy of the trust fund that makes all this possible,” Oz predicted.
“If you’re worried about Medicare being there when you’re ready to retire in a couple decades, depending on how old you are, and you’re concerned that it might not last because of all the fraud that’s hitting it … you’ve got a good [reason to] worry,” he said.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
“If we take the fraud out, we could double the life expectancy, which means you, your kids, your kids’ kids … they could all benefit from this beautiful safety net program.”
Health
Common gym supplement could help fight depression, new research suggests
NEWYou can now listen to Fox News articles!
Creatine, the common muscle-building supplement, may help improve depression symptoms, new research suggests.
A systematic review, published in Genomic Press’ Brain Medicine, found that creatine monohydrate may be beneficial as an add-on treatment for major depressive disorder, although the evidence remains preliminary.
The Canada-based researchers analyzed data from five randomized controlled trials, evaluating the impact of creatine monohydrate intake on mental health.
AMERICANS ARE GIVING UP MULTIVITAMINS FOR A DIFFERENT DAILY HEALTH HABIT, STUDY FINDS
Four of the trials studied major depressive disorder, and another looked at bipolar disorder with a current depressive episode.
In one trial of women with depression who took 5 grams of creatine per day, plus the antidepressant escitalopram, there was greater improvement after eight weeks. Another study revealed benefit when creatine was added to cognitive behavioral therapy.
One study saw benefit when creatine was added to cognitive behavioral therapy. (iStock)
Other studies involving teen girls found no benefit from a variety of creatine dosages after eight weeks. The bipolar depression study also found no significant improvements when 6 grams of creatine was added to medication after six weeks.
COMMON VITAMIN MAY INFLUENCE BRAIN AGING IN WAYS SCIENTISTS DIDN’T EXPECT
In a press release, the researchers said previous studies have found that people with mood disorders process creatine differently in the brain. Because creatine helps produce energy, some scientists believe disruptions in this process may contribute to depression.
Although creatine has also been associated with boosting dopamine and serotonin, which most antidepressants target, the authors stressed that the link between brain creatine and mood “remains correlational,” as depression has “many moving parts.”
FINDING THE SLEEP ‘SWEET SPOT’ COULD HELP YOU LIVE LONGER, STUDY SUGGESTS
Lead study author Bassam Jeryous Fares, a student in the Faculty of Medicine at the University of Ottawa, commented in a statement that the signal is “interesting, but not a verdict.”
“Two trials pointed one way and three pointed another,” he said. “That is not the kind of evidence on which you change clinical practice. It is the kind that tells you the question is worth further exploration.”
Although creatine has also been associated with boosting dopamine and serotonin, which most antidepressants target, the authors stressed that the link between brain creatine and mood “remains correlational.” (iStock)
Nicholas Fabiano, corresponding author and a psychiatry resident at the University of Ottawa, added in the same press release that creatine “appears to be a safe intervention,” noting that side effects were limited to mild stomach pain.
“We cannot yet reliably say that creatine helps with depressive symptoms or if the findings are generalizable to everyone,” he added as a caveat.
CLICK HERE FOR MORE HEALTH STORIES
Dr. Thea Gallagher, psychologist and director of wellness programs at NYU Langone, said that although creatine is best known for supporting muscle performance, it also helps the brain produce and use energy.
“Researchers believe that some people with depression may have alterations in brain energy metabolism, and creatine could help support these energy-producing pathways,” Gallagher, who was not involved in the study, told Fox News Digital. “There is also emerging evidence that it may influence neurotransmitters and reduce oxidative stress and inflammation, although these mechanisms are still being investigated.”
Creatine should be considered a “promising addition” to depression treatments, a doctor said. (iStock)
The research suggests that creatine may be most helpful when combined with established depression treatments rather than as a replacement, Gallagher emphasized.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
“This research is encouraging because it adds to a growing body of evidence suggesting that supporting brain energy metabolism may be another pathway for improving depression symptoms,” she said.
“It’s exciting whenever we identify another potential tool that could complement existing treatments, particularly one that is relatively inexpensive and widely available.”
Limitations and caveats
The new study is a review of prior research rather than a new clinical trial, which can pose a limitation, the researchers acknowledged, adding that “larger, well-controlled trials are still needed.”
Gallagher noted that creatine should be considered as a potentially promising addition to treatment, rather than a substitute for psychotherapy, antidepressant medication, regular exercise or healthy sleep habits.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
“While creatine has a strong safety profile for most healthy adults, it’s still important to talk with your healthcare provider before starting any supplement — particularly if you have kidney disease, are pregnant or have other medical conditions,” she advised.
For those experiencing signs of depression, Gallagher recommends seeking evidence-based mental healthcare.
“While creatine has a strong safety profile for most healthy adults, it’s still important to talk with your healthcare provider before starting any supplement – particularly if you have kidney disease, are pregnant or have other medical conditions,” a doctor advised. (iStock)
The doctor noted that depression is a “highly heterogeneous condition, so we still don’t know which patients are most likely to benefit or what the optimal treatment approach looks like.”
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
Gallagher also cautioned that supplements have been known to generate “early enthusiasm” before larger studies have revealed “more modest effects.”
“Right now, I’d describe creatine as promising but not definitive,” she concluded. “It’s an area that deserves continued research, but it’s not something people should view as a standalone treatment for depression.”
-
Sports2 minutes agoCommentary: Lionel Messi is the ultimate summer romance
-
World14 minutes agoSpain pitches €850bn per year in common EU borrowing
-
News37 minutes agoDOJ warns of criminal charges for state election officials if noncitizens vote
-
Los Angeles, Ca2 hours agoBicyclist killed by hit-and-run driver in Long Beach
-
Detroit, MI2 hours agoChild shot while riding bike outside home on Detroit’s west side, police say
-
San Francisco, CA2 hours agoBay Area restaurant has strict policy on acceptable children behavior
-
Dallas, TX3 hours agoDetroit Pistons trade Marcus Sasser to Dusty May’s Dallas Mavericks
-
Miami, FL3 hours agoThe offseason has been a massive success for the Miami Heat