Simple and effective techniques for relaxing the back.
It is not enough sleep - that's all. People seem terribly nasty, the work does not work, and the future looks unsightly. Stress, physical inactivity, hours spent behind the wheel or at the computer, cause the back muscles to get stiff and make it difficult to relax at bedtime. Therefore, we first toss and turn in bed for a long time, and then we sleep in a shallow and restless sleep.
Here are some simple and effective techniques for relaxing your back, which will help you to quickly go to sleep and sleep well. They can be done right on the bed, and they are suitable for people with any level of physical fitness.
Wind release position
The posture of freeing the wind, relieves tension from the entire spine , and especially the lower back and hips after a minute. In addition, this position regulates the work of the intestine (as the name suggests), and therefore it is useful to do it in the morning.
How to do:
Take a position lying on your back and relax. Bend your knees. While inhaling, stretch your arms forward and clasp your knees. As you exhale, hug your knees, pressing them against your stomach.
Breathe deeply, concentrating on the work of the diaphragm. When inhaling, the legs are pulled back from the body, and as you exhale, they approach it.
Hold this position for 8-10 breaths - for about 1 minute.
Feet on the wall
This posture gives rest to the legs and back, opens the chest and allows you to saturate the lungs with oxygen before bedtime.
How to do:
Lay a folded pillow against the wall or headboard. Lie on it, press the buttocks against the wall or the head of the bed, and lift your legs onto the wall. Spread your arms to the side and try to open the chest.
Relax and breathe easy. Hold for 1-2 minutes, then lower your legs.
Wave exercises for the deep muscles of the spine
Wave gymnastics allows you to achieve even greater relaxation of the back - it "gets" to the deep muscles of the spine, located under the surface layers.
Exercise consists of two steps.
Step # 1:
Lie on your back and under the lower back and neck, place small rolls of towels. Swing your feet from side to side - as relaxed as possible, without straining. And at the same time, shake your head from side to side, without straining your neck and back.
Movement can be directed in one direction or in the opposite - as you prefer. Try to completely relax and feel the wave of vibrations along the entire spine.
Perform the exercise for 1 minute.
Step # 2:
Lie on your stomach, put a pillow or towel under your forehead, stretch your arms along your body, and with your toes rest on the bed.
Swing your feet from side to side and try to feel how the wave is transmitted to the whole relaxed body.
Do movement 1 minute.
If it is correct to do this exercise before bedtime, then it will not be difficult to plunge into the realm of Morpheus at all.
How to do:
Lie down over your back, stretching your legs slightly and putting your hands palms up. Under the head and neck, put a folded towel or the edge of the pillow. Relax your body gradually from the bottom up, starting with your toes and ending with the top of your head.
Do 20 respiratory cycles, gradually lengthening inhalations and exhalations, and then stop controlling the breath - breathe as you wish.
Watch your thoughts float, but don't cling to them. Gradually, you will feel as if the outside world is floating away from you, and the whole body is as relaxed as possible.