Relaxation: relax your muscles and body

The stretching movements, while relaxing muscles and constitute a moment of relaxation.This gym relaxing, and apparently actually easy to achieve, provides a surprisingly well-being. It often helps to avoid the escalation of drug treatment.

To perform these gestures of relaxation in excellent conditions, practice the first group, led by a physiotherapist or a gym teacher.

Do not imagine that the relaxation is a complex method, requiring a long apprenticeship. It's more a habit that must become daily, in devoting yourself to it, for example, before sleeping.

It uses a number of movements found in several techniques: the teachings of yoga, which we describe below, but also the processes of stretching and relaxation used by all athletes.

Spend fifteen minutes a day at the gym anti-stress, eases tension in muscles and joints.

Here are some moves you can perform safely

1. Lying on his back , eyes closed, legs slightly bent, take a knee and the plate against your chest to relax the lower back. Hold a few seconds and repeat with other leg.

2. On his knees , buttocks on the feet, hands clasped behind his back, put his head against the floor. Relax, forget everything around you. Imagine that you weigh very heavy and your head sinks into the ground. Stay in this position at least one minute.

3. Lying on your back , knees bent, place one hand on the ribs and the other on the belly. Inhale through the abdomen and chest. Exhale, emptying the chest, then stomach, everything very slowly.

4. Sitting upright , legs straight, resting his hands behind his back, pull the toes toward you as much as possible without moving the rest of the body. Hold this position for a few seconds and release slowly exhaling deeply.

5. Sitting cross-legged , torso perfectly straight, hands resting on the floor, you grow up and make large circles with your shoulders, ten forward and ten backwards.

6. Seated , knees bent and glued against the body, put your elbows on your knees and rub you scalp with fingertips, as if to take off the skull.

7. In the same position , place your hands on the neck, on either side of the cervical spine.Massage yourself by bringing your fingers forward and sending the head back gently.

8. Also in this position , apply the inner edge of your brow against your knee and let it roll to the outer edge. Repeat with the other arcade.

All these movements are to be performed four to ten times , very slowly until you feel a sensation of muscular relaxation and nervous.

Bath

Bathing should also be a great moment of relaxation, whether you take it before bed or leave for a party (in this case, finish it with a cooler shower, which you will restore tone). After a tiring day, make it a privileged moment of relaxation. Take the opportunity to perform slowly and repeatedly, these few movements délassent.

1. Sitting in your bathtub , put both hands on the belly. Inhale through your nose, then exhale slowly pulling in the stomach.

2. Neck deep in water , tilt the chin down, and then do the half-circles from right to left, up the head.

3. Always immersed in water , raise your shoulders, stay in this position a few seconds, then release.

4. Bend the knee in wrestling against his chest and lengthen the leg. Repeat with the other.

5. Finally , relax your feet from the shower spray under the arch, toes to the heel.

Daily

If you sit a long time and feel muscle tension associated with this stillness, you can just seconds you untie the neck and kidneys.

For the neck, sitting upright, arms at your sides, make a few rounds with his head, slowly, completely relaxing the muscles of the neck, shoulders without trace.

For kidneys, still seated, lean forward, arms resting on your knees, release the head and breathe deeply by the round back.

If you work all day in front of a computer, it is advisable to get up and do some stretching exercises every two hours.