How To Relax Your Back Muscles To Get A Good Night's Sleep

How To Relax Your Back Muscles To Get A Good Night's Sleep
How To Relax Your Back Muscles To Get A Good Night's Sleep

Video: How To Relax Your Back Muscles To Get A Good Night's Sleep

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Sometimes even 8 hours of sleep does not give proper rest, and a person wakes up tired. There may be several reasons for this. One of them is tense back muscles. How can you relax them to get a good night's sleep? Yoga poses or asanas have a high effect.

How to relax your back muscles to get a good night's sleep
How to relax your back muscles to get a good night's sleep

Freeing the wind

This is a versatile exercise that is lightweight and effective on the entire spine. After just a minute, relaxation is felt in the lower back and hips. Moreover, this asana regulates bowel function. Therefore, experts recommend doing it not only before going to bed, but also after waking up.

  • Lie on your back, relax;
  • Inhale and pull your legs up to your chest;
  • As you exhale, hug your knees;
  • When breathing, concentrate on the diaphragm;
  • When inhaling, move your knees slightly away from the body, and while exhaling, on the contrary, press;
  • Take about 8-10 deep breathing cycles.

Feet on the wall

Another useful exercise for opening the chest and, as a result, for saturating the body with oxygen before bedtime. It also relieves tension from the back and legs. A high result is achieved by quite simple execution.

  • Lie on a floor or bed with a relatively hard surface. While doing this, place a pillow under your buttocks. Raise your legs up against the wall. You should get a right angle between the body and legs;
  • Spread your arms out to the sides, open your chest and try to relax;
  • Breathe deeply and calmly;
  • Hold this pose for about 1-2 minutes.

Wave gymnastics

This exercise relaxes the deep back muscles. It takes place in two stages.

  • Lie on your back with rolls of towels or foam rubber under your neck and buttocks;
  • As relaxed as possible, start moving your feet and head from side to side. The movement can be unidirectional or in opposite directions;
  • Breathe calmly and do this exercise for a minute.
  • Now lie on your stomach;
  • Place a pillow under your forehead and rest your toes on the bed or the floor;
  • Swing your feet from side to side;
  • Try to feel a relaxing wave that travels through your entire body;
  • Breathe calmly and continue for a minute.

Shavasana

This pose, when practiced correctly, allows you to quickly fall into deep and healthy sleep. It helps to relax not only the muscles of the back, but also the whole body.

  • Lie on your back with your legs and arms spread freely (palms up). Place a pillow under your head;
  • Close your eyes and begin to mentally relax your body, starting with your toes;
  • Breathe deeply and calmly, without clinging to the string of thoughts that arise in your head;
  • As soon as you feel that the outside world is floating away from you, cover yourself with a blanket and fall asleep.

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