One of the easiest ways to find harmony and peace is exercise. They help our brain to “relax”, switch its attention from disturbing thoughts to something else. To benefit, you do not have to spend a lot of time and effort. The editors of Goodshapetips have collected for you a variety of, but extremely simple options that you can do without even leaving your home. They are guaranteed to help you relax and reduce your stress levels.
Shoulder stretch exercise
Stand up straight and put your hands on your shoulders. As you inhale, raise your elbows as high as you can and tilt your head back. As you exhale, return to the starting position. Repeat this exercise several times to release tension in your neck, shoulders, and back.
Exercise “Reach for the Stars”
Stand up straight. Legs shoulder width apart. While inhaling, stretch your arms up and stretch as if you are trying to reach for the stars. As you exhale, release and shake your hands, take the starting position. Repeat 5 times. For greater effect from the exercise, try to breathe very deeply and spread your fingers at the moment when you reach for the top.
Exercise “Girth of the legs”
Sit upright on a chair without wheels. Press your legs towards you so that your toes are on the edge of the chair and your chin is between your knees. Wrap your arms around your legs and pull very hard towards you. In this position, you need to stay for about 10 seconds, and then sharply loosen your grip. Repeat this exercise 5 times. This exercise will relax the muscles of the back and shoulders. It is recommended to do it in the morning, after a hard night or a long sleep, if you feel weak in the muscles.
Exercise “Child’s Pose”
Sit on your heels and slightly spread your knees to the sides. While taking a deep breath, raise your arms up and stretch a little. Then, as you exhale, put your hands first on your knees, and then on the floor in front of you as far as possible and stay in this position for 30 seconds. Try to breathe deeply and evenly in this position. Return to starting position, repeat this exercise 5 times.
It comes from yoga and not only helps to tone the muscles and get rid of the bulging belly, but also improves the functioning of the organs, and also helps to stabilize the nervous system.
Vacuum is best done in the morning on an empty stomach or 3-4 hours after eating. It is simple to do: get on all fours or stay in a standing position with your hands on your knees and take a deep breath through your nose. Exhale all the air through your mouth, hold your breath and pull your stomach in as much as possible. Inhale again and repeat in a circle 5-10 times in a row, adding pauses to restore breathing between sets.
With this exercise, you can massage and improve the functioning of internal organs, as well as reduce emotional stress. Reduce the waist and improve the back, as due to the strengthening of the muscle corset, part of the load is removed from the spine ⠀️
Important! This exercise has a number of contraindications. Vacuum is not done during critical days or pregnancy. If you have diseases of the gastrointestinal tract, heart or lungs, be sure to consult your doctor before training.
Breathing techniques and mindfulness practices help to cope with anxiety. For example, a simple exercise “Anti-fear” is an ambulance for your nervous system, which allows you to quickly come to harmony.
Sit in a comfortable position with your back straight and your feet planted firmly on the floor. Take a deep, calm breath in through your belly. Hold your breath and count to 5. Then slowly exhale for 7 counts. Repeat 3-5 times, trying to “breathe out” tension and fear. This technique does not require much time, it can be easily performed every day in the morning.
It works very well in combination with the Anti-Fear exercise. Allow yourself to remember everything you have now, in the present. Do you have a bed that you can sleep on? Food in the fridge, clean water? Do you have eyes to read this article, hands to hug your loved ones, ears to listen to beautiful music? Feelings to feel love and joy? Remember, or rather write down at least 10 reasons that are in the present and for which you can say thank you.
Gratitude is the most effective tool that brings us back to the present. In gratitude, all fears dissipate, it is impossible to feel gratitude and be afraid at the same time.
If you’re still feeling anxious, start giving thanks for the things you want to have in your life. For example, if you’re afraid of getting fired, start thanking for the promotion. If you are afraid of contracting a virus, start thanking for your health and strong immunity. Fear for the children, start giving thanks for the fact that the children are healthy and happy, and so on.
Practicing gratitude daily will bring peace and balance. This exercise brings us to higher vibrations of energy, such as love. Being in a state of high vibrations, you will attract events and people of the same vibrations into your life.
These are simple exercises associated with psychotherapeutic effects. For the first time, 2 of them are recommended, but this is exactly what many will need to cope with stress.
Lie down on a soft warm rug or use a blanket. Try to completely relax all the muscles. And then begin to gradually strain the muscles from the very tips of the toes to the muscles of the neck. At the same time, focus on the sensations. With muscle gradual relaxation comes emotional. Step by step turn on the muscles, step by step solve the problems. After that, you can understand that problems and stress can also be easily divided into parts.
Again the position of relaxation on the mat. You start repeating a prepared phrase that helps you relax and believe in yourself. Watch your breath and gradually increase the pulsation in the tension of your largest muscles. Synchronicity of mental and physical tensions creates a slight resonance. You may not believe it, but it works, you just have to try it.
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