Mild exercise is performed at bedtime can restore the body's muscles are tired from work on weekdays. The following stretching movement capable of blood circulation in the body and relaxes the muscles are tense. The result, you will be able to enjoy a night's sleep 'perfect' and wake up fresh the next day.
1. Neck stretch Target: neck muscle - The position of sitting up straight with your legs relaxed. Can be done with the feet in position or sitting cross-legged on the edge of the bed and your feet planted on the floor - Use right hand to grab the upper left ear - Gently pull the head toward the right. Feel the stretch on the left side of the neck muscles - Close your eyes and continue breathing normally - Hold the position for 30 seconds - Repeat 1-3 times as much on the right and left - Vary the movement by way down and tilted his head, or turn his head to the right and left
2. Half Neck rotation Target: neck muscle - Sitting position with legs relaxed upright (legs crossed or planted on the floor) - Shoulders and arms were in a state of relaxation - Tilt head to right and then turn your head slowly toward the bottom until almost touching the left shoulder. Do not turn your head towards the top - Perform similar movements in the opposite direction - Keep breathing normally - Repeat 1-3 times as much
3. Hands interlocked overhead Target: shoulders and arm muscles - Sit upright with legs crossed or straight in bed - Relate your fingers over the head with your palms facing upwards - Head in a relaxed position with eyes closed - Encourage hands slowly upward while breathing normally. Feel the stretch shoulder muscles and arm - Hold the position for 30 seconds - Repeat 1-3 times as much - Vary the movement by pushing the hands forward toward your chest or back
4. Reach Toes Goal: waist muscles, hamstrings and calves - Sit with both feet together and straighten your legs toward the front. Bend your knees slightly and feet in an upright condition - Bend your body forward - Keep your back straight and not bent - Gain hands as far toward the toes - With a relaxed head and eyes closed, keep breathing remained normal. Feel the stretch that occurs in the hips, hamstrings, and calves - Hold the position for 30 seconds - Repeat 1-3 times as much
5. Elongation stretch Target: muscles throughout the body - Sleeping in a supine position with feet together. Align your feet - Straighten your arms above your head with fingers intertwined - Push the arms and legs upward toward the bottom, as far as you can afford - Pull the stomach inward during the movement - Close your eyes and keep your breathing to remain normal - Hold the position for 30 seconds - Repeat 1-3 times as much
After doing the above slight movements, continue the relaxation with breathing exercises. Very act of breathing exercises to cope with sleep problems (insomnia). You can also use aromatherapy to complete the relaxation process.
After doing the above slight movements, continue the relaxation with breathing exercises. Very act of breathing exercises to cope with sleep problems (insomnia). You can also use aromatherapy to complete the relaxation process.
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