“The areas that are generally affected are the back of the neck and the upper back.”
Hello everyone! We hope with all your heart that you are well and following all the health recommendations to deal with Covid-19.
In today’s post, we want to share with you 3 simple exercises that will allow you to relieve those body areas that generally contract when we face situations of stress, anxiety or, by adopting bad postures. The areas that are usually affected are the back of the neck and the upper back.
The exercises that we will learn next will improve blood circulation to the affected areas, improve brain oxygenation, since they are accompanied by breathing and promote the sweep of substances related to muscle fatigue. All this will generate muscular relaxation and also, mental relaxation.
Find a chair and make yourself comfortable to start practicing.
NO 1. Stretching of the posterior neck area. Sitting with your back straight and both feet resting on the ground, take a breath through your nose and place your interlocked hands behind the nape of the neck. Then slowly breathe out through your nose and bring your chin to your chest, gently pushing with your hands. Hold this position for 8 seconds and breathe gently. To end it, take a deep breath and when you breathe out, return to the starting position.
No. 2. Stretch upper back area. Inhale through your nose, as you wrap your arms around your body, as if hugging yourself and see rounding your back and flexing your head, so that you feel the shoulder blades separate. Hold the position for 8 seconds, breathing gently. Then, take a deep breath and when exhaling, return to the starting position. Finish this exercise by making circular movements with your shoulders to achieve greater relaxation.
NO 3. Emotional containment. With this last exercise your mind will achieve the peace it needs to recover. Place one hand on your forehead and the other on the occipital area (behind your head). Gently close your eyes and breathe slowly for a minute or two, or until you feel that calm has returned to you. Finish this exercise by resting your clasped hands on your chest and stay in that position breathing gently for at least one more minute. Then slowly open your eyes and stretch if your body does what it wants.
You can repeat these simple exercises as many times as you need. Without a doubt they will help you to cope with those situations that take you out of the balance point.
We leave you a giant hug, until next week!