User:How to relax
Relaxing the Back Muscles How to relax Today’s rapid paced life has most definitely shown a grave impact on our mind & bodies. We spend hours every day, driving around doing chores, we sit through awfully long meetings at work, we get used to having lunch in a hurry while we’re on the run, our minds being constantly pre-occupied, we come back home to slump on our couch in front of the Small screen & think, “Let’s relax!”. In our struggle to stay ahead in the maddening race of life, we have forgotten how essential it is, for all of us to make time for OURSELVES, to relax, to unwind, to allow our muscles to relax & ease….instead here we are, losing out on every chance to preserve our sanity as well as our health! When we’re under stress, our bodies go into what is called the ‘survival mode’, which produces stressful hormones, gearing us to react to any perceived danger. The phenomenon is frequently recognized as “fight or flight” responses. In this state, a person’s heart rate will increase, respiration will become shallow & rapid, blood pressure will rise, & your brain will move into a primal mode of “survival”, where one will suppress usual thinking functions (like evaluation, deciding, memory, planning & encoding etc.). What happens is that in such a situation, we react instead of evaluating or planning our responses towards this stressor. Sometimes, we feel that our body is constantly stepping into the “fight or flight” state & that can be exhausting, physically stressful which could consequence in cardiac problems, risks of a stroke and chronic elevated blood pressure. In this article, we have included some simple five stretches for your back that you could practice every day to help you loosen all the back muscles, which will help you rid yourself of the accumulated stress. Back injury or back pain can acutely impair life, so you must take out time to follow these simple stretches:
- 1
The Cat Stretch for the Lower Back To start off with, go down on all fours so you can do the stretch. Make sure that your fingers are all facing forward. Then, as you drop your head, lift up your back while you curve it… push your shoulder blades upwards, similar to how cats do. Keep breathing deeply. Then, carry out the contradictory, pushing your chest downwards and arching the lower back.
- 2
Knees to the chest Comfortably lie down on your back. Next, pull both your knees towards your chest; keep your hands at the back of your knees. Keeping your tailbone firmly touching the floor, hold this stretch position for about 15 seconds.
- 3
The Shoulder blades squeeze Stand straight & place the arms straight, stretched in front at your shoulder height. Then, swing both your arms towards the back, horizontally. Then, swing both the arms back towards the front. Slowly, repeat this several times.
- 4
The Shoulder blades lift Stand straight & place the arms straight, stretched in front at your shoulder height. Then, swing both your arms upwards, vertically. Next, swing both your arms vertically downwards while you keep them straight. Slowly, repeat this several times.
- 5
Core twist
Keep your arms stretched out, bending @ shoulder height. Firmly keep your feet on the floor, keep your toes facing forwards, twist the upper body towards your back, and try looking behind you. repeat the same on both sides a few times. Relax Back Muscles
