Relaxation and stretching training helps to get rid of the factor that most often causes problems falling asleep – stress. Stress can manifest itself as excessive muscle tension or a multitude of thoughts. Although exercising should not be done immediately before bedtime, but at most a few hours before going to bed, this training can be done at any time.
Relaxation and stretching training is based on the use of stretching exercises combined with breathing techniques. Breath has unique relaxing and de-stressing properties. It is worth paying more attention to it, despite the fact that it is an automated activity, taking place basically regardless of the will of man. However, it can be controlled using the techniques listed below. The effect of muscle relaxation can be achieved by using body massage, but stretching exercises performed during classical stretching are very effective in this respect – waist trainer UK
Stretching exercises help to get rid of stress accumulated throughout the day, which causes muscle tension. Putting the muscular system in a relaxed state makes falling asleep much easier.
Exercise # 1
Sit on the mat with straight legs. Pass your left leg over your right leg, bending it at the knee to create a right angle. The right leg should lie freely on the mat. Bend her knee and put her right hand on it so that the bent left leg is slightly pressed over the elbow to the torso. Slightly turn the torso in the opposite direction. You will feel an influx of muscle relaxation.
Exercise No. 2
Lie on your stomach on the mat, with your palms facing your shoulders. Slowly straighten your arms by lifting your torso up. The torso should be raised above the mat, while the legs should lie freely on the ground.
Exercise No. 3
Sit on the mat, straighten your back, cross your legs like a Turkish cross. Straighten your arms resting them on your knees and breathe – calmly, slowly and deeply through your nose so that the air touches the back wall of your throat. This breathing technique is referred to as ocean breathing because after some time using this technique in this exercise, you will get a sound similar to humming ocean waves. The technique of breathing is practiced in yoga as “ujjayi” as a way to calm the nervous system and massage internal organs – waist trainer
Exercise No. 4
Sit on the mat with your legs straight in your knees. Slowly lower your torso towards your straight legs. Try to touch your knees with your head and put your hands on the mat, bent at the elbows.
Exercise No. 5
Stand straight with your hands falling down your torso. Transfer the weight to one leg, while the other gently lift and rest on an upright leg. Then raise your arms and put your hands above your head to maintain balance.
Kneel on the mat, put your hands on the mat, then slowly straighten your knees. The figure will resemble an inverted letter V. Then slowly raise one leg up as high as you can to feel full extension from your hand to your toes.
Perform as many reps as necessary. These exercises are about loosening and relaxing. Some people need a few repetitions, others a dozen or so. Adapt the exercises to your options by doing them as accurately as you can.