9 exercises for stretching, which help to better sleep

Modern girls are so many cases and problems that are rarely given a moment to calm down, breathe, and untwist the compressed ball of nerves inside. Controlled breathing and stretching in such a situation - the best way to activate the parasympathetic nervous system, which affects the feeling of anxiety. Today, we have gathered a few simple exercises that should be done if you can not sleep with worry.

1. Sphinx

Lie on your stomach, arms stretched slightly forward so that his elbows were directly under the shoulders. Relax your shoulders, buttocks and back, allowing them to fully adhere to the floor. This posture is especially important for those who lead a life office or sitting a lot during the workday. It not only allows you to relax your upper body, but also stimulate the adrenal glands, organs that are responsible for the production of stress hormones.

2. Stretching the neck

This simple exercise will help to reduce much of the anxiety in just minutes. Sit on the edge of the bed, putting his right hand under the right thigh. Then put your left hand on the head so that touching her right hand. Tilt your head to the left shoulder, the hand to uncover the neck muscles and reduce the pressure.

Perform stretches for at least 30 seconds and then repeat the exercise on the other side. Do not forget to also focus on your breath, because the deeper you will breathe, the more efficient the muscles become saturated with oxygen.

3 Four

Lie on your back and then bring your right ankle to the left knee so as to obtain the number "4" of your feet. Then grasp the left calf and held it to his chest, holding for 3-5 minutes. This exercise allows you to uncover the thigh, and at the same time relieve the tension from the lower back which gets tired of those who spent a lot of time on their feet.

4. Legs on the wall

This simple pose can be performed directly in the beds lie on your back so that the buttocks touch the wall. Lift your legs up and leaned them against the wall so that the heel firmly laid on the wall. Cast away the head and neck backward. This exercise is great for improving circulation, stretching the hamstrings and reduce back pain.

5. The inverted pleat

First Rise in the position of the dog upside down, and then slowly shifting their hands close to the feet. Try to get as close to the situation, when the breast is pressed against the foot - without bending your knees. The head should be slightly relaxed and hang out, and his hands hang loosely along the body. In this position, you relieve tension from neck and shoulders, at the same time stretching the hamstrings, calves and thighs, which allows the body to relax more effectively at night.

6. Konasana

Sit on the floor with his legs crossed, and then slowly lower back to the floor or bed. Then, holding his legs crossed, lower your knees apart so that they form a rhombus. Rest in this position for 5-10 minutes, trying to breathe more deeply. In yoga, this posture is considered to be reducing, due to its effect on blood circulation and decrease symptoms of stress, depression, and painful menstruation.

7. Pose dove

Stand in the pose of the dog upside down, and then lift your right leg and bend the knee. Unfold the thigh, placing the knee to the side and then slowly lowered to the floor. As a result, you sit so that your left leg is stretched forward, while the right is completely lying. Take a deep breath, and then try to raise your pelvis on inhalation. Do this exercise at least 10 times before you change direction. The very position will allow you to speed up the digestive process, and also to stimulate the abdominal organs.

8. Birch

Lie on your back with your knees bent and put your feet on the floor. Lift thigh, and then put under the waist small pillow. Then raise your legs up so that your knees are over your hips, lifting your lower back off the floor. When you feel that the balance is caught, try to bring the knee in the chest, stretching the opposite leg and dropping it on the floor. Hold this point for 2-3 minutes before the drop everything on the floor. If you sit most of the day, you will appreciate this exercise - it's the best way to relax the hip flexors, reduced throughout the day, thereby reducing fatigue of the waist.

9. Scan

This exercise can not be called a workout rather relaxation techniques. Start it worth lying strictly on the back. Mentally lists all your body: from the toes to face. Feel what you feel at any point of the body, breathing deeply and getting rid of stress. Finish any evening routine was this exercise, adjusting itself to a deep and healthy sleep.