Whether you are sitting in the office every day, or your journey to and from get off work is a quick walk, or a long-distance driving, you have to perform 20 minutes of high-intensity and high-intensity exercise or an hour of Pilates, so it is important to give it a small TLC at the end of the day.
Stretching not only relaxes you, but also keeps your muscles flexible, so you are less likely to feel uncomfortable during your daily activities. And doing this before going to bed will have a great impact and benefit to your sleep throughout the night. It allows you to release some of the tension that comes from daytime so you can prepare your body and brain for a good night's sleep. For the best sleep, try the following stretching movements.
Stand forward
Target: Back, neck
feet apart about 6 inches, fold the torso upward from the hips, reach to the ground or bend your arms, grab the opposite elbow on your head. Exhale and then stretch down through the top of your head. Persist for 15 seconds.
This stretch will increase blood flow back to the head and sway gently, and you can also release tension in your hips and legs.
lizard-style
Target: hip flexor muscles, hamstring muscles , quadriceps
Start with the lower dog style, step out the right hand, bend the knee, and reach the arch-shaped position, the right thigh is parallel to the ground, and the toes are slightly turned outward. Go down and put your elbows on the ground. Keep your neck and spine in aligned manner and hold your left heel to keep your hip square. Keep it for 15 seconds. Repeat on the left.
The lizard-style pose is a good stretch for the hip flexors, hamstrings and quadriceps. This is the best choice for all office workers.
Stand-up against the wall
Target: hips, hamstrings
Sit down facing the wall and lie on your back. With your hips as close to the wall as possible, lift your legs and put your back against the wall, your legs perpendicular to the ground. Place your hands on both sides of your body, with your palms facing upwards. Keep it for 15 seconds.
Anyone who stands every day can benefit from this extension. Raising your legs can cause blood to flow back to the heart and reduce inflammation.
Sitting posture Fold forward
Target: Hamstrings, calves
Sit on the ground, straighten your back, close your legs, and stretch it in front of you. Bend your feet (keep them alive), bend forward from your hips, touch your toes with your hands (or when you feel comfortable). Keep it for 15 seconds.
Your hamstrings and calf may be painful if you are doing exercises such as morning and box jumps. The further you stretch here, the more you feel behind your legs.
Happy Baby
Target: spine, groin , hip
Lying on your back, lift your legs, bend your knees, and bend your feet toward the ceiling. Grab the big toe of each foot with your hands and bend your knees toward your armpits. If possible, shake from left to right and gently massage the spine. Keep it for 15 seconds.
Happy babies can lengthen the spine and readjust, stretching the inner side of the groin, which can help you relax your hips. After spending a whole day in the office, this time can save you and help you get rid of the stress.
Figure Four
Target: hips, hips, lower back
lying on your back, stretching your legs to avoid scaring you. Lift your right leg, bend your knees, and hold your chest with your arms for five seconds. Lift your left leg directly toward the ceiling (or as high as possible), bend your right knee outward, and place your right ankle on your left leg. Put your hands behind your left leg and pull your left leg towards your body. Keep it for 15 seconds.
The hips are the biggest muscle in your body, and you will use them every step you take. This action can stretch them and release the tension.
lying corpse
Target: Mind
Climb onto the bed, lie down, spread your legs slightly, stretch in front of you, arms are on both sides of your body, palms are facing up. Close your eyes and turn your attention to your breathing. Stick for 15 seconds, or until you fall asleep.
The best way to end this day is to let go of everything in your hands, especially the pressure.By focusing on stillness, letting the body realize your breathing and the body begins to relax naturally, preparing you for a good night of rest.
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