Post-Travel Stress Exercise
1. Breathing lying on your back.
Relax while lying on the floor. If necessary, lay a rolled towel under your head. Exhale. Start taking a calm breath in 8 counts. And the same exhale. Gradually stretch the respiratory cycle, counting to 9, 10, etc. Aim for 16 breath counts and 16 breath counts. Do not push yourself. Elongation of breathing should relieve stress, and not vice versa. If you can’t follow the recommended scale, just breathe quietly while stretching your lungs.
2. Rotation of the feet and wrists.
Draw circles with feet and wrists with maximum amplitude. This can be done while lying, sitting, standing – as you like best.
3. Circles nose on the ceiling.
Lying on your back, imagine that you draw with a long nose circles on the ceiling. Repeat 10 times in each direction, gradually increasing the amplitude. You can also write numbers or letters on the ceiling – not so important. The main thing is to relax the external muscles of the neck, relieve tension in the throat and activate the deep muscles along the cervical spine. Keep breathing calmly.
4. The shoulder bridge.
A very famous Pilates exercise, the description of which is easy to find even on Youtub.
Lying on your back, lengthen the spine and begin to move by tilting the pelvis toward you, pressing the lower back to the floor, moving the tailbone to the pubic bone, raise each vertebra above the floor, increasing the distance between the spinous processes of the vertebrae. The ribs are always directed to the pelvis. Climb to the lower edge of the shoulder blades, inhale, expanding the back and exhaling, gradually lower the spine and pelvis to the floor, pushing the sternum forward from the chin and stretching the lower back. Sit down on the floor and take a long breath. Perform 5 times.
People suffering from osteoporosis or sacral instability should exclude flexion of the spine, replacing it with raising and lowering the pelvis without articulation.
5. The movement of the shoulder blades.
Lying on your back, raise your hands up to the ceiling, stretch your fingers up, pushing the shoulder blades apart from the spine, and lower the shoulder blades down. Move your arms vertically, parallel to each other.
Then sit down. Fold your hands behind your head. Inhaling, raise the shoulders to the ears, exhaling lower the shoulders, moving the shoulder blades down and to the sides of the spine.
Perform 5-10 repetitions of each movement.
6. Lift the body, lying on your back (Roll Up).
Pull in the stomach, pushing the lower back to the floor, raise your head, looking at the stomach. Then, with an exhale, begin to sit down, pushing the spine off the floor. You can help yourself with your hands, holding on to your hips. Inhale. Keeping the bending of the spine, continuing to look at the stomach, with an exhalation, gently lower yourself to the floor.
Try to pull the navel to the spine and stretch your back muscles. Move as smoothly and slowly as possible. Perform 3-5 times. In osteoporosis, exclude this movement.
7. Swan lying on his stomach (Swan).
Hands to the sides, bent at the elbows. With a breath, dragging yourself forward between the palms, begin to unbend the thoracic spine, look ahead, lengthening the back of the neck. Keep your belly as if zipped, moving your pubic bone toward the floor. Exhaling, lower yourself, continuing to stretch the crown of your head forward and without raising your shoulders. Perform 5 to 10 times.
8. The pose of the child.
Push your hands off the floor and sit on your heels, try to lower your forehead to the floor, without raising the pelvis above the heels. Allow the lower back and muscles along the spine to relax and lengthen. Breathe deeply and calmly. Stay in this position for 3 to 5 breathing cycles.
9. Torso sideways (Mermaid).
You can perform this movement while sitting, standing, and even lying down. The goal is to bend the spine to the side, stretching the intercostal spaces. The main thing is to lengthen before bending. Repeat 5 times in each direction.
10. Torso twists.
Standing or sitting, keeping the pelvis motionless, lengthen the spine and turn your right elbow to the left, as if you want to reach the wall with your hand. Then the other way. Perform 3 to 5 times in each direction.
Go to the wall, place your hands against the shoulder joints on the wall. While spreading the shoulder blades to the sides of the spine, bend and extend your arms several times. The same thing can be done starting from the floor. The knees may remain on the floor or be in a line between the pelvis and heels in the plank position. Do not strain your neck.
12. Vertical alignment.
Now stand straight, preferably opposite the mirror. Distribute body weight on both feet evenly. Feel the 3 supporting arches on each foot. Push your feet off the floor, as if you jumped and flew high to the ceiling. Hang in the air, not allowing the spine to fall down. Notice how the lower abdomen was pulled up and the distance between the pelvis and chest was increased, not only in front, but also in the back. Lower your shoulders, your head is on the tip of the spine, even calm breathing. Keep aligning throughout the day and you will feel much better!