We got all the time and advice throughout the different ways we can stretch and relax our muscles, as well as the benefits this has on our bodies. We often apply these exercises before sports, sleeping, giving a speech, singing, or after being long in the same position.
But there are a number of exercises we should do every day to relax, take care of our muscles and bones and maintain a better quality of life. It is recommended that you make to get up or lie down, or both! You do each exercise 10 to 12 seconds. Do not take more than 10 minutes.
- Stand with legs slightly apart, shoulders in line with the clavicles and the back straight (not bent or forward or backward). Touch your chin to your chest, jaw relaxed and breathing slowly and calmly, always filling the belly with air, and never the chest. Apply this breathing in all subsequent years.
- Look forward again and then bring your head toward your right shoulder, always looking forward, as if you touch it with your ear. Do it in the mirror and see that the ear is not “hidden” by the head. Repeat to the left side.
- Repeat the previous step, but now turning his head slightly down, as if you look at your foot (now your ear itself is hidden).
- Stand in front of an open door. Forms a right angle with your arm and forearm (as if to salute with the hand), so that your elbow is at shoulder height, and that it is aligned with the clavicle. Position yourself so that your forearm (from your elbow to your hand) rests at the doorway, and step forward, keeping your chest straight ahead. You should feel stretching your chest and repeat with other arm.
- Find a surface that is at the height of your chest (or slightly below) where you can grab (furniture, window, etc.). Stand in front of it; stretch your arms up and down your torso in a bit (without moving from the waist down) with your back straight like a table, until your hands reach the surface of your choice. Hang on to it and pull back like you want to sit, but without separating his hands from the surface. It is important that you always have your back straight and his head sunk between the shoulders, neck completely limp.
- Hold bar with hands or any high surface that allows you to be suspended and right upright, without touching the ground with his feet. Relax completely and breathes as deeply as possible. This is great for your spine!
And if you ask someone to make you a 5 or 10 minutes of massage (but then you ask them to return the favor), the better!
Related posts: