5 night stretching to relieve stress and sleep

Pouring tall roses or bold red can provide a moment of rest, but nothing is good to calm down. Stretching deals with the roots of tension, relieves solid muscles and calms the mind to run. We talked with a fitness expert who shares the night stretch flow that relaxes more than a glass of wine.

Reasons why stretching is better than a glass of wine you like

MASTER FLEXOLOGIST said, “Unlike the cold effect of the alcohol, we build a sustainable path for calm and balanced through the natural system of the body. Bonnie Strati With Stretch Lab. “Stretching is a technique that releases everything that doesn’t help you anymore.”

Wine provides a temporary break, but it can actually cause confusion in a natural sleep cycle. (Many of us know the stupid aftermath after spending the night with our favorite wine!)

“In contrast, stretching activates the parasympathetic nervous system, a natural mechanism of the body.” “This promotes deeper breathing, slow heart rate and relaxation that allows restoration sleep.”

Stretch also reduces physical tension than simply wearing it.

Bonnie said, “Wine can slow down the sense of stress, but it doesn’t help to solve the physical tension of the body.” Stretching directly releases the pressure of the fascia and muscles to reduce inconvenience and prevent stiffness overnight. “

Bonnie chooses a night stretch routine through a glass of wine means deeper sleep and persistent rest: “In addition to temporary escape” Bonnie says.

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The best soft stretch flow for more recovery night sleep

Below you can find a quick and simple stretch flow to relax your body and calm your mind before going to bed.

work out :

• Repeated butterfly pose (butt and heart opener): 2 minutes
• Legs on the wall (resetting of circular boosts and nervous system): 3 ~ 5 minutes
• Anwawi twist (spinal rejuvenation and detoxification): 2 minutes
• Children’s pose (buttocks, spine and mind release): 2 minutes
• Supported Happy Baby Pose (Waist and Hip Release): 2 minutes

Repeated butterfly pose

Bonnie said, “Repeated and comfortable posture causes parasympathetic nervous system (rest and dizest) to calm, reduce stress, and reduce stress, which helps you take a deep rest in response to ‘fighting or flying’ response.

1. Lie flat on your back.
2. Collect the soles of the feet so that the knees open to the side.
3. Gently put your hands on the stomach.
4. Close your eyes while taking a deep breath.
5. Hold it for 2 minutes and relieve your butt and chest completely.

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The legs go up the wall

Bonnie said, “If you raise your legs on your heart, the gravity will help you return to the vein, which helps your blood flow back to your heart. This is especially useful for reducing your legs and foot edema, improving circulation, and alleviating the pressure of the veins.” It is a great way to promote and compress after a lot of stress. “

1. Lie flat on your back.
2. Gently swing your legs on the wall with the buttocks touching the surface.
3. Breathe deeply while keeping your position for 3-5 minutes.

Anwawi Twist

Bonnie said, “Supine Twist gently increases the spine to improve the range and flexibility. Rotating exercise releases the tension of the spine and surrounding muscles to help promote better spine alignment and relieve rigidity.

1. Lie on your back flat with bent knees.
2. Drop your knees to the right while your shoulders are in contact with the floor.
3. Stretch your arms sideways, head to your palms and look at your left shoulder.
4. Keep it for 1 minute before switching the side.

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Child’s posture

Bonnie said, “Resting the forehead on the mat stimulates the parasympathetic nervous system, promoting relaxation, reducing stress, and calming the mind.”6254A4D1642C60554BF1CAB17D50F1E

1. Large toes touch and the knees spread widely, kneeling on the ground.
2. Lower the torso between the thighs and extend the arm ahead.
3. Put your forehead on the ground and gradually take a deep breath.
4. Keep your position for 1-2 minutes.

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We support a happy baby pose

Bonnie said, “The regular practice of a happy baby pose helps to relieve chronic rigidity of the buttocks, and it shows everyday movements such as walking, bending and more comfortable sitting by lowering the back.” Deep hip release increases the flexibility of the pelvic area and reduces tension. “

1. Lie flat on your back.
2. Bring both knees to the chest.
3. Grab your feet and pull your knees towards your armpits.
4. Use control to use rocks from side to side to feel deep stretching.
5. Keep it for 1 to 2 minutes while breathing deep.

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Alexa Melado