10 exercises against stress

• April 29, 2024

There is no better medicine to keep the stress that physical activity . With this series of exercises that you can do anywhere and at any time you will be able to get the tension of your body. All you need is discipline and a lot of desire to take control of your life.

1. To loosen the nape of the neck smoothly: Tilt your head back and forth, towards one shoulder and the other. Make turns with your head to one side and others like making circles with your nose.

2. To relax the shoulders: Lift them, lower them and rotate them one at a time and simultaneously. Turn of head and neck. Relax the shoulders and let your head fall forward, with the chin resting on the chest. Then, slowly rotate the head in circles, without stretching the neck. Repeat this procedure five times. Then relax and rotate in the opposite direction, again five times.

3. For the arms: Raise your arms above your head, with your fingers entwined and your palms facing up. Stretch your arms as much as you can; stay like this for about 10 seconds. Relax and repeat this procedure five times.

4. For arms and back: Interlace the fingers of each other's hands and extend the arms forward of the body, rotate the palms forward, as if pushing the air.

5. For hands: Rotate the wrists to both sides. Extend an arm in front of your body with the palm facing up; Pull the fingers down, away from the palm, keep 10 seconds and repeat with the other side. Shake your hands as if splashing water.

6. For the legs: Sitting in front of a desk, push yourself with your hands against it and stretch your legs; contract and extend the feet several times and rotate the ankles.

Standing, leaning forward against the desk or a wall, advance one foot and flexing the knee , stretch the back leg, change and do the same with the other (hold at least 10 seconds and maximum 30).

Sitting or standing, simultaneously stretches legs and arms; relaxes and stretches a couple of times.

7. Stretching for the legs: Squatting, with palms resting on the floor, lift the knee Left to the chest and extend your right leg as far back as possible. Gently lower your torso, as close to the floor as you can. Stay like this for about 10 seconds. Relax and repeat this procedure five times with each leg.

8. For the column: Sitting in a chair, relaxes the spine forward, loosening the head between the legs and hanging the arms. Go up and down slowly. Place your hands behind your neck and bring your elbows down and your chin to your chest, breathe in that position trying to loosen up. Relax the jaw.

From the sitting position, rotate the trunk slowly to one side and the other, as if you wanted to look back rotating the entire torso. Keep your arms loose.

9. Stretching for the back: Lying on the floor on your back, and with your feet resting on the floor, collect the knees all you can and gently push the lower back to the floor. Stay like this for 10 seconds. Relax, and repeat this procedure five times.

10. For the eyes: Open them and close them with force. Take your eyes in different directions, up, down, to one side and another. Join the dots as you make circles with the view . To end, massage gently with the tips of the fingers around the eyes . Rub one palm firmly against the other, bring them closer to the eyes and leave them supported for a few moments. Slowly open the eyes and then withdraw your hands.

The order of the exercises It is indistinct. You can perform all or the one you like the most. The important thing is to do them consciously and constantly, so you can see satisfactory results.

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Video Medicine: Exercises for Stress Reduction & Deep Relaxation - Part 1 of 4 - Introduction (April 2024).