A good night’s sleep positively affects your mood the next day. When you’re in a good mood, you’re much more likely to feel like you can take on the whole world. No workload seems overwhelming and it’s less likely for people to get on your nerves. But sometimes, with all that are crowding in on your mind, you feel stressed, your back muscles tighten up, and you can’t go to sleep. To work on releasing your back muscles, you need to do some very simple exercises to have a good sleep at night. These can be done in the bed so, no need to get that yoga mat out.
FeedFond has put together 4 tricks to relax your back muscles and wake up with a song on your lips. Read on!
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#4 The Wind-Relieving Pose
Also known as Pawanmuktasana, this pose releases the stress from the back muscles, lower back, and thighs. It’s best done in the morning to regulate the works of the intestine.
To do the Pawanmuktasana, simply lie on your back and relax. Bend your knees and as you inhale, reach your hands forward and wrap them around your knees. When you exhale, hug your knees and press against your stomach. Take deep breaths and focus on the work of the diaphragm. When you inhale, your legs move away from your torso and when you exhale, your legs will approach your torso. Hold this position for about a minute or 8-10 breaths.
#3 Feet on the Wall
Do this before going to bed to give your legs and back a rest and to open your chest so that oxygen gets into your lungs.
To get into this position, fold a pillow and place it on the end of the bed or next to the wall. Lie down on the pillow, press your bottom against the wall or the end of the bed, and put your feet up against the wall. Put your arms on the sides and try to open your chest. Take deep breaths and relax. After 1-2 minutes, lower your legs.
#2 Wave Exercises
Wave exercises are great for muscles under the layers of your back and spine. This can be done in two steps.
Step one: lying on your back, put rolled towels under your neck and waist. Relax as much as possible and swing your feet from one side to the other. At the same time, staying as relaxed as possible, shake your head and neck from one side to the other. Do this step for a minute. You’ll feel the vibrations along your spine.
Step two: lie on your tummy with your toes on the bed, arms on the sides, and a rolled towel to rest your forehead. Shake your feet from one side to the other. Do this step for a minute and you will feel the wave passing through your entire body.
Just lie on your back with your legs spread slightly and palms up. Place a folded towel or the edge of a pillow under your neck and head. Slowly relax your body from the toes to the top of your head. Gradually increase the time for inhaling and exhaling so that you end up taking long, deep breaths. Do this 20 times. Control your mind so that you don’t focus on your thoughts. You’ll feel your entire body relax and ready to go to sleep.
If you have any tricks to help fall asleep faster, share them in the Comments section below! There are other hacks for sleeping better and you might like to check it out Having Trouble Sleeping? 9 Scientific Hacks to Your Rescue!