Stress is our companion through our dynamic routine life. Active and fast lifestyle, filled with countless responsibilities, problems and deadlines inevitably brings us tension and anxiety. Stress sometimes plays a positive role – he motivates us, encourages creativity and helps us in learning and acquiring new skills. But very often it shows the bad side – even creates intolerable anxiety, panic and anxiety that adversely affect the physical and mental health. Chronic tension can also lead to pain in the head, neck, stomach or back. Stretching exercises 1. Stretching the shoulders.
Place the hands on the shoulders while inhaling , lift your elbows up as high as you can. At the same time stretch your head back . While exhale return to the starting position. Repeat several times to reduce tension in the neck , shoulders and back. 2. Reaching for the stars . Get up and straighten your spine. Stretch your arms up toward the ceiling as much as possible and spread your fingers on your hands maximum.
For greater effect, take a deep breath while stretching and exhale while lowering your hands down. Repeat about 5 times. 3.Embracing the body. Sit on a stable chair. Lift your legs so that your heels are placed on the edge of the seat. Set your jaw between your knees and wrap your arms around your legs. Embrace strongly ten seconds and suddenly relax the muscles. Repeat this 5 times. This exercise will relax muscles around your back and shoulders .
The exercise is recommended to be done in the morning after a bad night drifts , when you feel stiffness in the muscles. 4.Leaning forward . Sit on the edge of a stable chair. Lean forward so that your chest can rely on your knees and your head and arms to hang down loosely . Breathe deeply. Then slowly lift the swing back up and slowly go upright. Return to original position and repeat 2 more times . Breathing exercises 1.Smooth inhalation and exhalation . The balance is good for the body. For beginning, inhale while slowly counting to 4 and out while you count to 4. Then you can count to 6 or 8. The same exercise can help you relax in bed when struggling to fall asleep. 2. Slow breathing – exhaling quickly . Breathe slowly and deeply , and exhale quickly and strongly once. Repeat this 10 times 3. Inhaling and exhaling from different nostrils. Sit straight and close your eyes . With your right thumb shut the right nostril of the nose and breathe deeply with the left one. With the ring finger of your right hand shut the left nostril and exhale slowly from the right . This exercise will help you relax and to fill your body with oxygen and energy. It is not recommended to do this before going to bed because it will frock you.