Universal set of exercises for complete relaxation and prevention of psychosomatic diseases

This set of exercises designed to relax the major muscle groups.The best time to carry it out - the evening before bedtime.After their performance quickly people fall asleep strong healthy sleep.

With good muscle relaxation comes a feeling of warmth and heaviness in them.By performing these exercises, you must be free from extraneous thoughts and focus on the sensations in muscles, joints and throughout the body.

tempo exercises - slow.Delay do only 1-2 seconds in the moment of greatest tension in the muscles, accompanying her stop breathing.Relaxation lasts 3-4 seconds.All exercises are performed 2-3 times.

Face

starting position (Ip) - sitting or lying down on your back.At times, inhaling slowly, gradually raise the eyebrows up (surprise expression), hold in this position;two, exhale, lower the eyebrows down relaxed.In the same way to execute the exercises and other muscles of the face, mimicking different emotions.Perform 2-3 times for each muscle group.

for head and neck

I.p.- lying on his back, his hands under the back of his head, at times, breathing, make an attempt to lift the arms head, opposing head, stay in this position for two, exhale, lower the arms relaxed.

for the shoulder girdle

IP -. Standing.At times, inhaling, raise your hands and pull forward, clenching his strong hands and fingers into a fist, to hold them in this position;two, exhaling, bend forward, put your hands down, relaxed.

Hand

IP -. Lying back.At times, inhaling, bend one arm at the elbow at a right angle, squeeze the palms and fingers into a fist, to leave it in this position;two, exhale, drop the hand relaxed.In three, four - the same thing be done with the other hand.

to back

IP -. Supine.At times, inhaling, lift the back, resting on the buttocks and shoulder blades, stay in this position;two, exhale, return to relaxed Ip

to muscle belly

IP -. Supine.At times, inhaling, bend the knees and clasp your palms and lift your head, stay in this position;two, exhale, return to relaxed I. n

for pelvic floor

IP - standing or lying on your back, on time, breathing, stretch the gluteal muscles, stay in this position..;two, exhale, relax them.

for legs

IP -. Sitting or supine.At the time, breathing in, tightly closed legs throughout the length of their delay this position;two, exhale, relax the muscles of the legs.

For joints

legs IP -. Supine.At times, inhaling, bend one leg, sliding feet on the bed, trying to heel to touch the buttocks, stay in this position;two, exhale, lower the leg relaxed in IpIn three, four - the same thing be done with the other leg.

to muscle belly

IP -. Lying on your back with bent legs.Diaphragmatic breathing - inhale slowly at times, sticking out his belly;two slowly exhale as much as possible embroiling it.

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