After a long day's work, errands, jumps from one place to another, traffic jams and other daily activities, our bodies are tense, stiff and in need of serious stretching to. Stretching improves blood circulation, reduces the build-up of lactic acid in our muscles, improves digestion and energy flow, activates our parasympathetic nervous system, and supports overall recovery. It is especially recommended that you perform certain movements at bedtime, as they help us to relax and get into a resting and digestive mode. This in turn can make our sleep deeper, longer and of much better quality. Take a look at these six routes that everyone should end their day with!
Stretching the lower back, hamstrings and calves helps alleviate the tension and stiffness when you're in the whole day our car and sitting in the office. Protect this track as it can be very intense and modify it if necessary by bending your knees.
Stretch the spine by inhaling and exhale to get a little deeper into the crease. After five breathing cycles, let your upper body hang over your legs, let gravity work, and passively stretch yourself for a minute longer.
Sitting Forward Crease
When you use this stretch to focus on one leg at a time, you can adjust to our own imbalance. Everyone has one leg that is more flexible than the other, and one hip that is more open than the other, and that's fine!
When you inhale the stretch and make sure that we maximize the time in this posture, you relax the muscles fibers and increase blood circulation. Take time for each side and allow at least five full breathing cycles before switching.
Even if it does not seem obvious At first, the down-facing dog is actually a reversal, and reversals are crucial to our parasympathetic Nervous system to relax and activate. Before you go "all-in" you should stretch your back and prepare your neck for a few more inversions.
Gently move your palms and feet and extend your hips and thighs. Walk alternately with your dog by bending the knees, moving the hips to the left and right, raising the balls of the feet and lowering the heels towards the floor and extending the Achilles tendons. Move as long as you like, but do not miss it. A good trick is to make a good, relaxing song and use half of it to play with this pose.
This is probably the best pose for relaxation and preparation for the dreamland. It helps with water retention, bloating, digestion and blood circulation. Resting the pelvis and resting it completely in your arms is the ultimate solution for the lower back. Breathe in the stretch and relax your head and neck. Try to stay in that position for at least a minute, if not a little longer.
One of the absolute favorite tracks of everyone, the children's posture Relieves the hips, the sacrum and the entire back without effort or discomfort. If we stretch the knees a little further, we can go deeper and let our torso fall between our hips.
Since we are super stiff after the whole day, we usually fall into a child's pose with a rather narrow hip width. and as we breathe deeper and deeper and relax more and more, we feel our knees getting wider and our upper body sinking. Stretch your arms out in front of you and make sure your shoulders stay away from your ears. Keep moving your fingers and feel your upper body being pulled away from your hips.
This is a perfect stretch in bed just before you drift off. Put your knees against your chest and stretch one leg while holding the other. Gently grab the knee and turn it to the side. Stay here or stretch the leg by stretching it all the way. The last expression is the bending of the lower leg and the grasping of the foot. Make sure you take your breath deeper and turn more, but only to the extent that you feel good. Do not go deeper if you feel pain or your breathing becomes flatter. Slowly return to the center the same way you did when you entered the pose. Put both knees against your chest to reset them before turning them to the other side.
Twists are fantastic because they detoxify our spines and after the day we send them, they flush out fresh blood, oxygen and energy into each cell to prepare us for the next day.
We live in a crazy world where we always do something, go somewhere, sit too much and we are not even aware of how much our body has to go through. Everything we do burdens our muscles, our skeletal system and our nerves. No wonder so many of us have chronic back pain, headaches and sleep disturbances. Applying these stretching routines before going to bed can reduce the harsh effects of our day on our body and charge our batteries to do it all over again the next day.