Simple and effective techniques for relaxing the back
It is necessary not to get enough sleep - that's all. People seem terribly nasty, work is not working, and the future looks icky. Stresses, lack of exercise, hours spent at the wheel or behind a computer, make the back muscles rusty and prevent proper relaxation before going to bed. Therefore, at first we toss and turn in bed, and then we sleep with a shallow and restless sleep.
Here are a few simple and effective techniques for relaxing the back, which will help to quickly go to sleep and sleep well. They can be done on the bed, and they are suitable for people with any level of physical fitness.
Pose of freeing the wind
The pose of freeing the wind, relieves tension from the entire spine , especially the waist and hips within a minute. In addition, this posture regulates the work of the intestine (as you can guess by the name), 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. Inhale, pull your hands forward and clasp your knees. On exhalation, hug your knees, pressing them to your stomach.
Breathe deeply, concentrating on the work of the diaphragm. On inhalation, legs are removed from the trunk, and on exhalation they approach him.
Hold in this position for 8-10 breaths - about 1 minute.
Feet on the wall
This pose gives rest to the legs and back, reveals the chest and allows you to saturate the lungs with oxygen before going to bed.
How to do:
Place a folded pillow against the wall or head of the bed. Lie down on it, press the buttocks against the wall or the head of the bed, and lift your feet on the wall. Spread your arms out and try to open your chest.
Relax and breathe calmly. Hold the pose for 1-2 minutes, then lower your legs.
Wave exercises for 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.
The exercise consists of two steps.
Step # 1:
Lie on your back and under your waist and neck, place small rollers of towels. Rock 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 opposite - as it will be more convenient for you. Try to completely relax and feel the wave of vibrations along the entire spine.
Do the exercise for 1 minute.
Step # 2:
Lie on your stomach, put a pillow or towel under your forehead, pull your arms along the trunk, and with your toes rest on the bed.
Shake your feet from side to side and try to feel how the wave is transmitted to the entire relaxed body.
Do the movements for 1 minute.
Position lying on the back
If it is correct to do this exercise before going to sleep, then it is not difficult to immerse yourself in the kingdom of Morpheus .
How to do:
Lie over your back, spreading your legs slightly and placing your hands palms up. Under the head and neck, put a folded towel or the edge of the pillow. Relax the body gradually from the bottom up, starting with the toes and ending with the crown.
Do 20 respiratory cycles, gradually prolonging inhalations and exhalations, and then stop controlling breathing - breathe as you want.
Watch how your thoughts swim, but do not 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.