Simple and effective techniques for relaxing your back
It’s worth not getting enough sleep - that's all. People seem terribly nasty, work is not working, and the future looks unsightly. Stress, lack of exercise, hours spent driving or at the computer, make the back muscles numb and prevent you from really relaxing before bedtime. Therefore, we first toss and turn for a long time in bed, and then sleep in a shallow and restless sleep.
Here are some simple and effective techniques for relaxing your back that will help you quickly go to bed 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 pose
The pose of the release of the wind, relieves stress from the entire spine , and especially the lower back and hips in a minute. In addition, this position regulates the functioning of the intestine (as the name suggests), and therefore it is useful to do it in the morning.
How to do:
Take a pose lying on your back and relax. Bend your knees. On inhale, stretch your arms forward and grab your knees. As you exhale, hug your knees, pressing them to your stomach.
Breathe deeply while focusing on the diaphragm. On inhalation, the legs move away from the body, and on exhalation they approach it.
Hold in this position for 8-10 breaths - for about 1 minute.
Legs on the wall
This pose rests the legs and back, opens the chest and allows the lungs to be saturated with oxygen before bedtime.
How to do:
Lay a folded pillow against the wall or head of the bed. Lie on it, press the buttocks against the wall or the head of the bed, and lift your legs on the wall. Spread your arms to the sides and try to open your chest.
Relax and breathe calmly. Hold the pose for 1-2 minutes, then lower your legs.
Wave exercises for the deep muscles of the spine
Wave gymnastics allows you to achieve even more relaxation of the back - it "gets" to the deep muscles of the spine, located under the surface layers.
Exercise consists of two steps.
Step number 1:
Lie on the back and under the lower back and neck, place small cushions 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.
Movements can be directed in one direction or in the opposite - as you wish. Try to completely relax and feel the wave of vibrations along the entire spine.
Perform the exercise for 1 minute.
Step number 2:
Lie on your stomach, put a pillow or towel under your forehead, stretch your arms along the torso, and rest your fingers on the bed.
Swing your feet from side to side and try to feel how the wave is transmitted to the entire relaxed body.
Make movements 1 minute.
If you correctly do this exercise before going to bed, then plunging into the kingdom of Morpheus will not be difficult at all.
How to do:
Lie down over your back, legs slightly spread and hands with palms up. Place a folded towel or the edge of the pillow under your head and neck. Relax the body gradually from the bottom up, starting with the toes and ending with the crown.
Make 20 breathing cycles, gradually lengthening the inhalation and exhalation, and then stop controlling your breathing - breathe as you like.
Watch your thoughts float, but don't cling to them. Gradually, you will feel how the outside world seems to float away from you, and the whole body is as relaxed as possible.