For tricks to sleep all night like a baby. Once you don’t get enough sleep that’s it! You seem terribly annoying work stalls and the future seems unattractive. Lots of stress hypo dynamic hours spent to the computer.
It all makes our back muscles stiff and prevents us from relaxing before sleep. That’s why, we toss and turn for hours before getting a shallow and troubled sleep.
The problem is solved!! Here are several simple but effective tricks for back muscle relief to fall asleep fast if you can do them right on the bed and they’ll suit people with any level of fitness.
Remember, that you need to perform all of these four exercises to get sound sleep.
#1. Wind-Relieving Pose: This posture relieves the entire spine especially the lower back and thighs in a minute. Also, this yoga pose regulates the work of the intestine as you can guess by its name. Therefore it’s useful to do in the morning. How to do this?
Lie on your back. Relax bend your knees reach your hands forward on the inhale. And wrap your knees on the exhale. Hug your knees pressing them to your stomach. Breathe deeply while concentrating on the work of your diaphragm. On the inhale your legs move away from your torso and on the exhale they approach it. Stay in this position for eight to ten breaths – about one minute.
#2. Feet on the Wall: This position rests the legs and back open the chest and allows the lungs to be satiated with oxygen before going to bed. Now, to do it place a folded pillow next to the wall or at the end of the bed lie down on it and press your buttocks against the wall or at the end of the bed.
Lift your feet to the wall spread and your arms to the sides and try to open your chest. Now, relax and breathe calmly, stay in this pose for one to two minutes andthen lower your legs
#3. Wave Exercises: Wave exercises allow you to relax your back, even more, they get to the deep muscles of the spine located under the surface layers. The exercise consists of two steps:
Step 1: Lie on your back and put small rolled towels under your waist and neck swing your feet from side to side staying as relaxed as possible. At the same time, shake your head from side to side without straining your neck and back movements can be turned in the same direction or in the opposite whichever is more convenient for you.
Try to relax completely and feel the wave of vibrations along your spine do the exercise for one-minute.
Step 2: Lie on your stomach arms at your sides and toes resting on the best put a pillow or towel under your forehead. Shake your feet from side to side and feel how the wave is transmitted to your relaxed body do the movements for one minute.
#4. Savasana: If you do this exercise properly before bed, it’ll be really easy to fall asleep. Here’s, how to do it.
Lie down on your back and slightly spread your legs, place your hand’s palms up. Put a folded towel or the edge of the pillow under your head and neck, now relax your body gradually from the bottom up starting with your toes and ending at the top of your head do 20 respiratory cycles.
Gradually, prolonging inhales and exhales and then stop controlling them breathe, as you want, watch your thoughts floating by but don’t try to concentrate on them; you’ll feel how the world is vanishing and your whole body is as relaxed as possible.
It’s time to cover yourself with a blanket and go to sleep.
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