Once you don’t get enough sleep, that’s it. People seem awfully nasty, work doesn’t work, and the future looks unsightly. Stress, hyperdynamic, and hours spent behind the wheel or at the computer, make the back muscles turn dull, and prevent proper relaxation before going to sleep. So we first toss and turn in bed for a long time, and then sleep a shallow and restless sleep.
Here are some simple and effective techniques for relaxing the back that will help you to go to sleep quickly and get a good night’s sleep. They can be done right on the bed and are suitable for people of all fitness levels.
4 simple and effective techniques for relaxing the back
1. Wind Release Pose
The wind release pose relieves tension from the entire spine and especially the lower back and hips in just a minute. In addition, this pose regulates bowel function (as you can guess from the name), and therefore it is useful to do it in the morning as well.
How to do it:
Take a supine pose and relax. Bend your legs at the knees. As you inhale, extend your arms forward and wrap your arms around your knees. As you exhale, put your arms around your knees, pressing them against your stomach.
Breathe deeply, concentrating on the work of your diaphragm. As you inhale, pull your legs away from your torso, and as you exhale, bring them closer to your torso.
Hold this position for 8-10 breaths – about 1 minute.
2. Feet on the wall
This pose gives rest to the legs and back, opens up the chest, and allows the lungs to oxygenate before going to sleep.
How to do it:
Place a folded pillow by the wall or headboard of the bed. Lie on it, press your buttocks against the wall or bed headboard, and lift your legs to the wall. Spread your arms out to your sides and try to open your chest.
Relax and breathe calmly. Hold the pose for 1-2 minutes, then lower your legs.
3. Wave exercises for deep muscles of the spine
Wave gymnastics allows you to achieve an even greater relaxation of the back – it “gets” to the deep muscles of the spine, located under the superficial layers. The exercise consists of two steps:
Step #1:
Lie on your back and place small rollers of towels under your lower back and neck. Swing your feet from side to side – as relaxed as possible, without straining. And at the same time rock your head from side to side, without straining your neck and back.
The movements may be directed to one side or the opposite – as you feel more comfortable. Try to relax completely and feel a wave of vibrations along the entire spine.
Do the exercise for 1 minute.
Step #2:
Lie on your stomach, place a pillow or towel under your forehead, extend your arms along your torso, and rest your toes on the bed.
Swing your feet from side to side and try to feel the wave transfer to your entire relaxed body.
Do the movements for 1 minute.
4. Lying down on your back
If you do this exercise correctly before going to sleep, it won’t be difficult to sink into the realm of Morpheus at all.
How to do it:
Lie over your back with your legs slightly spread and your hand’s palms up. Place a folded towel or the edge of a pillow under your head and neck. Relax your body gradually from the bottom up, starting with your toes and ending with the top of your head.
Do 20 breathing cycles, gradually lengthening the inhales and exhales, and then stop controlling your breathing – breathe as you like.
Watch your thoughts float by, but don’t cling to them. Gradually you will feel as if the outside world is floating away from you, and your whole body is as relaxed as possible.
* Healsitting.com articles are for informational and educational purposes only and do not replace professional medical advice, diagnosis, or treatment. Always consult your doctor for any questions you may have about a medical condition.
