Modern girls have so many things to do and tasks that they rarely have a moment to calm down, exhale and unravel the compressed tangle of nerves inside. Regulated breathing and stretching in such a situation is the best way to activate the parasympathetic nervous system, which affects the feeling of anxiety. Today we have collected some simple exercises that are worth doing if you can't sleep due to anxiety.
Sphinx
Lie on your stomach with your arms extended slightly forward so that your elbows are directly under your shoulders. Relax your shoulders, buttocks and back, allowing them to completely stick to the floor. This position is especially important for those who lead an office lifestyle or sit a lot during the working day. It not only allows you to relax the upper part of the body, but also stimulates the adrenal glands, the organs that are responsible for the production of stress hormones.
Procedure for doing exercises before bed
At the end of the day, our body needs proper rest and healthy sleep. But it’s not always possible to fall asleep quickly enough. And the fatigue accumulated during the day, nervous tension and pain in the body can only aggravate problems with falling asleep and lead to insomnia.
This set of exercises is aimed at relieving tension in those parts of the body that suffer the most during the day. These are the muscles of the legs (lower leg, foot, buttocks), back and neck.
By performing this complex half an hour to an hour before bedtime, or even better after a light half-hour walk in the fresh air, you will fall asleep faster and deeper, allowing your body to fully rest during the night.
When doing exercises, take your time, breathe deeply, and don’t think about anything.
And remember: if you have any problem, for example, chronic pain in a certain area, you must consult a doctor who will make an accurate diagnosis and give specific recommendations for physical activity.
Do the exercises 30 or 60 minutes before bedtime after a light half-hour walk in the fresh air.
Execution time: 10-15 minutes
Neck stretch
This simple exercise will help reduce most of your anxiety in just minutes. Sit on the edge of the bed with your right hand under your right thigh. Then place your left hand on your head so that it touches the right side. Tilt your head with your hand toward your left shoulder to open the neck muscles and relieve pressure.
Do the stretch for at least 30 seconds and then repeat the exercise on the other side. Don't forget to also concentrate on your breathing, because the deeper you breathe, the more efficiently your muscles will be saturated with oxygen.
Full body stretching.
“This exercise relieves tension in the body that usually accumulates during sleep.”
As you inhale, extend your arms above your head, clasp your fingers, arch your palms toward the wall behind your head, and pull them up. At the same time, pull your toes in the opposite direction without bending your knees.
Hold this full stretch for 5 counts, then exhale and release the stretch. Repeat 3 times.
Four
Lie on your back and then bring your right ankle towards your left knee to form a figure “4” from your legs. Then take your left shin and bring it to your chest, holding it for 3-5 minutes. This exercise allows you to open your hips, and at the same time relieve tension from the lower back, which gets very tired for those who spend a lot of time on their feet.
Knee to chest
This combination movement stretches the hips and lower back. Stretch your legs and move them together. Bring your right knee toward your chest, wrap your fingers around your right shin, and gently grasp your knee to stretch your lower back and hips. Hold for three breaths. Release your knee and point it across your left leg to gently rotate your spine. Turn your gaze to the right. Hold for 5-10 breaths and switch to the other side.
Feet on the wall
This simple pose can be done right in bed: lie on your back so that your buttocks touch the wall. Raise your legs up and lean them against the wall so that your heel rests firmly on the wall. Tilt your head and neck back. This exercise is great for improving circulation, stretching the hamstrings and reducing lower back pain.
Read on topic: How hormones and anxiety are connected
Stretching right in bed. Six useful exercises
As you know, to develop flexibility
, plasticity and maintaining muscle tone, it is necessary to include physical exercises such as stretching in your daily practice.
Flexibility is a gain
.
And, since stretching exercises
Basically, they do not require additional equipment; they can be performed at home, even in bed. Immediately after waking up or before going to bed. Stretching in the morning will help shake off the remnants of sleep and give you energy for a great start to the day. And before going to bed, stretching exercises will help you relax, take your mind off the stress of the day and everyday worries, set yourself up for relaxation and fall asleep peacefully.
So, let's begin
:
Exercise #1: Back crunches
1. Lying on your back, bend and lift your left leg, then lower it to your right side. 2. At this time, extend your left shoulder and arm perpendicular to the body. 3. Turn your head to the left, direct your gaze in front of you. 4. For more twisting, press your right hand into your thigh. 5. You should stay in this position for 30-40 seconds, then change sides.
Exercise #2: Pulling your knee to your chest
1. Lie on your back. 2. Bend your leg at the knee joint. 3. Pull it towards your chest with your hands. 4. You should stay in this position for 30-40 seconds. 5. Then, slowly, change legs.
Exercise No. 3: Lying half-split
1. Lying on your back, bend your left leg slightly. 2. Lift your leg up and grab your foot with your hands. 3. Press your knee to your chest, additionally helping yourself with your hands. 4. You should stay in this position for 30-40 seconds. 5. Then, slowly, change legs.
Exercise #4: Quadriceps Stretch
1. Lie on your side. 2. Grab the top of your left foot with your hands and pull it toward your buttock. 3. Try not to move your knees away from each other too much. 4. You should stay in this position for 30-40 seconds. 5. Switch legs.
Exercise #5: Cobra Position
1. Lying on your stomach, focus on your hands. 2. Raise your head and body up. 3. Do not lift your pelvis from the plane of the bed. 4. You should stay in this position for 30-40 seconds, then lower back down. This exercise will help stretch the muscles of the abdomen, hips and neck, and also develop flexibility of the spine.
Exercise No. 6: “Flight” on your back
1. Sit across the bed, legs extended forward.
2. Slowly lower yourself back. 3. Shoulders and head should hang off the bed. 4. Try to reach the floor with your hands, feeling the maximum stretch. 5. Hold this position for 30 seconds and slowly return to the starting position. When performing all exercises, be extremely careful not to stretch the ligaments.
! Be guided by your feelings, do not put in too much effort. All movements should be smooth, without sudden jerks.
Pigeon pose
Get into inverted dog pose, then lift your right leg and bend your knee. Rotate your hips, moving your knee to the side, and then slowly lower yourself towards the floor. You will end up sitting with your left leg extended forward and your right leg completely flat. Take a deep breath, and then try to lift your pelvis as you inhale. Do this exercise at least 10 times before switching sides. The pose itself will allow you to speed up the digestive processes and also stimulate the abdominal organs.
Four stretch
“This stretch helps develop the hip joints and gluteal muscles.”
Place your right foot on your left knee, placing your legs in a figure 4 shape. Slowly arch your left knee toward the ceiling, either resting your left foot on the mattress or pulling it toward your chest. Keep your right knee bent to the right.
Hold for 5 deep breaths and switch sides.
Birch
Lie on your back with your knees bent and your feet flat on the floor. Raise your hips and then place a small pillow under your lower back. Then lift your legs up so that your knees are above your hips, lifting your lower back off the floor. When you feel like you have your balance, try bringing your knee into your chest while extending your opposite leg and lowering it to the floor. Stay at this point for 2-3 minutes before lowering everything to the floor. If you sit most of the day, you will appreciate this exercise - it is the best way to relax the hip flexors that have been contracted all day, which will reduce the fatigue that has accumulated in the lower back.
Lying crunches
“These crunches awaken the body by stimulating circulation and stretching the back muscles.”
From knees to chest
, release your shins and spread your arms out to your sides in a
“T”
. Engaging your core, move your legs to one side, bending your knees and pressing your shoulders into the mattress. If your neck doesn't hurt, turn your head in the opposite direction.
Hold for 10 deep breaths, then repeat on the other side.
Tip 4. Do evening exercises to relax
Before going to bed, you need not only to brush your teeth, but also to relax thoroughly. Then your body will definitely gain strength overnight. Do a set of exercises before bed for light stretching and relaxation.
1. Pull the back of the thigh and calf muscle
IP: Lie on your back, straighten your legs, take one leg by the ankle or shin and slowly pull it towards you. Fix the position, with each exhalation try to bring your leg closer to your body. Return to IP and repeat with the other leg.
2. Pull the inner thigh
IP: Get on your knees, straighten one leg and extend it to the side, move your pelvis to the middle. Lean either on your straight arms or on your forearm (a more difficult option). With each exhalation, try to lower your pelvis as low as possible.
See more great hip exercises
Stretching the buttocks and outer thighs
IP: Lie on your back, place your foot on your thigh, take a sitting position, rest your hands on the floor behind your back. The knee is directed to the side, the foot is as close to the body as possible, the back is straight. If this exercise rounds your lower back, you need to place a pillow under your pelvis.
Stretching the back, relaxing the spine and shoulders
IP: Get on your knees, lower your pelvis onto your heels, stretch your arms forward, and lie with your chest on the floor. With each exhalation, pull your arms forward more and more, stretching the spinal column.
Stretching and relaxing the neck
IP: Sit on your buttocks, cross your legs at the knees, straighten your back. As you exhale, lightly pull your head to the side with your hand and fix the position. As you inhale, return to IP and repeat in the other direction.
See also the complex of morning exercises and gymnastics in bed
