Stress is our companion through dynamic everyday. Active and fast lifestyle, filled with countless responsibilities, problems and limits inevitably brings tension and anxiety. Stress sometimes play a positive role – motivates us, our encourages creativity and helps us in learning and acquiring new skills. But very often it shows the bad side – it creates unbearable anxiety, panic and anxiety that adversely affect the physical and mental health. Chronic tension can contribute to pain in the head, neck, stomach or back.
Finding effective methods and exercises for relaxation is crucial for a more stable and happier life. Do you feel that stress disturbs the balance in your life? Try to minimize it with the following exercises to reduce internal friction.
Stretching the shoulders. Place the hands on the shoulders while inhaling, lift your elbows up high as you can. At the same time stretch your head back. While exhaling return to the starting position. Repeat several times to reduce tension in the neck, shoulders and back.
Reaching for the stars. Get up and straighten your spine. Stretch your arms up toward the ceiling as you can and spread your fingers. For greater effect, take a deep breath while stretching and exhale while lowering your hands down. Repeat about 5 times.
Embracing the body. Sit on a stable chair. Lift your legs so that your heels to be placed on the edge of the seat. Set the yaw between your knees and wrap your arms around your legs. Stretch strongly ten seconds and then suddenly relax the muscles. Repeat this 5 times. This exercise will relax the muscles around your back and shoulders. The exercise is recommended to be done in the morning, after a bad night drifts or when you feel stiffness in the muscles.
Put one hand on your chest and the other on your abdomen. Take a deep breath through your nose, feeling your belly expand as your lungs fill with oxygen. Inhale slowly for four counts, then slowly exhale through your mouth for four counts. Do six to eight slow, deep breaths per minute for five minutes at a time.
Sit or lie down. Close your eyes and, breathing at about five breaths per minute through your nose, very gently inhale four counts and exhale four counts. Increase the exhale to six counts for sedation.
Put one hand on your chest and the other on your abdomen. Take in short, staccato, deep breathes through your nose, filling your abdomen. Inhale quickly and deeply over four counts, pause, then quickly exhale through your mouth. Perform eight to 10 quick, deep breaths per minute for three minutes at a time. Stop if you get lightheaded.