Our spine for the maintenance of health and efficiency must be performed during the day of movement in eight directions: tilt forward, backward deflection, slopes to the sides, twisting to the right and left, compression and stretching. If you have a sedentary job, it is very useful in the evening to compensate for a sedentary lifestyle and to fill the lack of movement during the course of the day. We offer a relaxing complex of exercises from yoga.
It will help you to relieve tension and relax your muscles, relieve the spine and, as a consequence, in a positive state, come to the end of the day. And this is very important both physically and emotionally. Relieve stress by charging, and you do not want to eat it with sweets. In addition, after the relaxation you get, you will be stronger and will restore strength.
slopes To relieve the back and “lose fatigue” from the shoulders, make the body slopes forward. You can perform them standing, as well as sitting with even legs or bending one of the legs one by one. On exhalation tilt the body to the straight leg, trying to press the abdomen to the hip and stretching the spine in length. Hold your breath for a while and straighten up while inhaling. “On top” again hold your breath and repeat the other way. Delays in breathing help burn calories, but do not abuse them, so as not to cause an increase in pressure.
2. Relaxing the hands
Those deeds and responsibilities that we take on ourselves, fall heavily on our hands, bolstering the muscles. To reset it, follow the hand exercise. Sit on the floor comfortably. Hold your hands in the lock (if you cannot connect the palms, use a towel to create a closed ring from your hands behind your back). Hold in this position for a few seconds. Then perform the exercise, changing the position of the legs and hands.
3. Twisting in the pose “wise man”
In twisting, deeper work with the spine occurs. Do the exercise first one way, then the other. This pose stimulates the blood circulation of the back muscles and activates the metabolism. Twisting also contributes to the influx of fresh blood to the internal organs, improving the work of the liver and intestines.
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Perform a classic “birch” or a simplified version. This position contributes to the outflow of blood from the legs and intestines. And also – disperse metabolism, which helps to normalize weight.
5. Compensating body deflections
To compensate for slopes, perform the same number of deflections. This can be a normal tilt back from the standing position or more complex deflections: “camel” or “bow”.
6. Dynamic ligament
If you have the strength and desire to cheer up, perform an exercise to stimulate the press and improve the performance of the digestive system. On inhalation, lift the upper part of the trunk upward, lower it downward (from 5 to 30 times).
At the end, sit in a meditation posture with your eyes closed. Try to relax and stretch your breath. Thank your body and the world for this day.Tags: exercises