The stress is our companion in our dramatic and dynamic everyday life. Active and fast way of living is full with countless responsibility, problems and deadlines and all this brings tension and stress. Stress sometimes can have a positive role – can motivate us, encourages us to be creative and it help us to learn and get new skills. But very often it has a bed side too – it can cause intolerable nervousness, panic and anxiety that can affect negatively in our physical and mental health. Chronic tension can also lead to pain in the head, neck, stomach or back. So, you can reduce stress and bring back balance in your life with simple exercises with stretching and breathing.
Exercise with stretching
- Stretching the shoulders. Place your hands on your shoulders and while you inhale raise the elbows up as higher you can. At the same time stretch your head back. While exhale return back to your beginning position. Repeat this exercise several times to reduce the tension in the neck, shoulders and back.
- Reaching for the stars. Stand up and stretch the spine. Stretch your arms up towards the ceiling as far as you can and spread your fingers as maximum you can. For a bigger effect, take a deep breath while you stretch and exhale while you lowering the hands down. Repeat this exercise about 5 times.
- Embracing the body. Sit on a stable chair. Lift your legs so that your heels would be placed on the edge of the seat. Place the fork between the knees and wrap your arms around your legs. Embrace your body strongly ten seconds and relax your muscles suddenly. Repeat this 5 times. This exercise will relax your muscles around your back and shoulders. It is recommended to do it in the morning, after a bad night sleep when you feel stiffness in your muscles.
- Leaning forward. Sit on the edge of a stable chair. Lean forward so that your chest will join with your knees, let your head and hands hang loosely down. Breathe deeply. Then slowly raise the warped back up and slowly upright yourself. Return to the beginning position and repeat this exercise 2 more times.
Exercises with breathing
- Smooth inhalation and exhalation. The balance is good for your body. For starters you have to inhale while slowly counting to 4 and exhale while you count to 4 too. Then you can count to 6 or to 8. The same exercise can help you relax while you are in bed trying to fall asleep.
- Slowly inhale – exhale quickly. Breathe slowly and deeply and exhale quickly and strongly at ones. Repeat this 10 times.
- Inhalation and exhalation of different nostrils. Sit up straightly and close your eyes. Then place your right thumb on your right nostril nose and inhale deeply with your left nostril nose. With place your ring finger of your right hand on your left nostril nose and exhale slowly from the right nostril. This exercise will help you relax, to fill yourself with oxygen and energy. It is not recommended to do it before bedtime.