We are all caught in a situation where we simply can’t deal with the obligations and too much work. When we are under stress, our muscles are tense, our mind is haphazard and it is very difficult to concentrate and finish the job effectively. Therefore, rather than wasting time in front of the computer or reading a book without any effects, perhaps it is better to do 10 minutes exercises that will help us to return in normal state. Here are a few exercises so you could apply them the next time you’re under stress.
1. Relief from anxiety and cleaning your thoughts
Breathing is the key for relaxing. In fact, when we are busy and concentrated on working for a long time, our breathing becomes shallower and that leads to a lack of oxygen in our body. Deep breathing clears our body from harmful toxins and restores our energy. For this exercise you need to be sitting comfortably with straight spine, on a chair or on the floor. Breathe through the nose while counting to 4, hold the breath for a few seconds and breathe out again counting to 4. Repeat this exercise 10 times and every time you do it your thoughts will be cleanser.
2. Getting rid of tension in the neck and shoulders
Stay in the same seating position, but this time intertwined fingers of the hands and stretch your arms over your head with the palms up. Try to keep your hands in line with your ears, and keep your shoulders relaxed, you should not be tense. Keep your hands in this position for five breath intervals and then lower them. Make short moves with your shoulders and repeat the whole procedure several times.
3. Exercise against stiffness in the shoulders
Stand up straight so that your feet can be placed within the width of the hips. Spread your arms on both sides, parallel to the floor. Then fold your hands and place the both elbows on one another, so that the external sides of the palms are touching.
The exercise helps to relax your shoulders from prolonged sitting in an incorrect position. In fact while you keep arms bent you will notice a slight stretch, and later on a relief. Repeat the same procedure but this time you should bend the arms in reverse way.
4. Stretching the chest
Still standing tall, stretch your arms behind your back and merge the hands into a fist. Look forward with straight spine Try as much as you can to lift the joined hands behind you and stay in that position making 5 breaths.
5. Exercise to remove the tension in the neck and spine.
This exercise should be made while standing upright. From the position with straight spine and feet placed within the width of the hips, put the one arm that is bent in the elbow over the other and lean forward as far as you can. Hold in that position again and make 5 deep breaths. You can slightly bend your knees if the pressure is too big. Repeat the procedure once again.
6. Exercise to stretch the back and hips
Lie on your back and then bend your left foot so that the ankle will be placed above the right knee in a way your right foot is completely fastened to the floor. The wrists of your right hand place it over the left knee.
Place your other hand under the left leg and try to catch the hand from above. With both arms around the left leg, try to pull the leg towards yourself. You will feel the stretch in the right hip. Try to stay in this position making 5 breaths. Repeat this exercise with other leg.
