Sometimes, after a hard day seems to us that as soon as his head touched the pillow - just come deep, healthy sleep.But it is not happening.Why?Maybe it's the muscle tension that builds up during the day.To get rid of it, you must learn to relax properly.To do this well enough to ventilate the room, find a comfortable home clothes and carve out half an hour.
All exercises (except the last) perform in the supine position (on a solid surface or bed without sagging).
- Lying on his back, arms at your sides.Squeeze the brush, pull the foot, stay in this position for a few seconds, relax.
Repeat 6-8 times.
- Lying on his back, hands up.Pull your fingers up as high as possible, at the same time pull the heel down.Then slowly relax your arms and legs.
Repeat 10 times.
- Lying on his back, arms at your sides.Stretch your chin up, prognuv neck (the neck and shoulders were fixed on the bed), stay for a while.Relax.
Repeat 5 times.
- Lying on his back, arms at your sides.Puffing out his chest forward, cave in
Repeat 5 times.
- Lying on his back, arms at your sides.Bulging chest and abdomen, cave in the thoracic and lumbar spine.Fulcrum - the shoulders and the pelvis.Feel the spine is stretched, then relax.
Repeat 5 times.
- Lying on his back, arms at your sides.Combine exercises 4 and 5. To do this, lean back on his head and pelvis, stretch to the maximum, and then slowly relax.Repeat 5 times.
- Lying on his back, arms at your sides, legs bent at the knees, focus on foot.Pressing the lower back to the bed, lift the bowl with a small amplitude forward and up, ieas if to himself.Lift, feel back, relax.Repeat 5 times.
- Lying on his back, hands up, feet separated and bent at the knees, focus on foot.Right knee do¬stante left heel, stretch the whole body in the opposite direction.Relax, return to starting position.Repeat the same with the other leg.Repeat 5 times on each leg.
- Lying on his back, arms at sides, feet together, knees bent, focus on foot.The legs (knees and feet together) on the lower right side, and the head with the turn to the left, stretch.Relax and repeat in the opposite direction: the legs to the left, head to the right.Repeat for each side 5-6 times.
(Lying on your back, arms at sides, feet together, knees bent, focus on foot. Spread your knees apart, with the feet remain on the ground, feel the muscles of the inner thighs. Relax, repeat 7-9 times.
-. Lying on your left side, hands behind his head, head, pelvis and heels in line Tighten bent legs and his head bent with hands to his stomach, a pleasant feel the tension around the spine Return to starting position and repeat 3-4 seconds again..So 5 times
-. The last exercise - the well-known "cat" Starting position -. focus on the knees and elbows, the back is arched upward, the center of gravity shifted to the lower leg, arms extended forward slowly, forwards, move the center of gravity of the body with.drumsticks in his hands
but flexes his whole body, as if the "prolazit under a fence." Return to the starting position, relax and repeat 3-4 times.
performing this complex, try to escape from all the worries and disturbing thoughts, concentrate ontheir feelings.Do not try to set records and perform all the exercises clearly and in full force, the main thing here is not training the muscles and their relaxation.
Good night and sweet dreams!