Advice 1: How to relax leg muscles

Relaxation is a condition in which the muscles are at complete rest. Muscle relaxation is important not only after exercise but also before class. You need to learn to relax the muscleswhen you are at rest, and to relax musclesthat are not involved in the movement, both during exercise and in everyday life.
How to relax leg muscles
Instruction
1
There are a number of exercises aimed at relaxation of the muscles of the legs. Raise your bent legs, wiggle it in the air, relax muscles, free lower legson the floor. The same do the second legsOh. Bend your legsat the knee, try to get a heel to the buttocks. Relax and lower the legs. The same do the second legsOh. Clasp your hands and legsfrom below the knee, lift it up, relax and shake hands and leg. Release the hands and place the feeton the floor. Then repeat with the other footOh.
2
The following exercises may be noted as a relaxation through tension. Sit on a chair so that its edge fell on the folds of the buttocks. Spread your legsand to relax musclesin the thigh part. Put the Shin perpendicular to the floor. If you still feel the tension in the legs, slide the foot forward 5 cm to the disappearance of stress.
3
Lie on your back on the Mat, if you are in the gym, or on a bed, sofa. Put your head under a low pillow or folded arms. Position feet shoulder width apart. While socks will disperse to the sides. Relax your legsI.
4
Very useful exercise, which, sitting on a chair exactly need to put the foot on the floor. Pull the socks up without lifting heel from the floor, and then try to put pressure socks on the floor, again without lifting the heel. Relax your legsI.
5
Sitting on a chair, extend legsforward and parallel to the shoulders. Raise your legsstraight, fully straight knees, hold and then lower. Let feetam to rest. These exercises allow you to not just relax musclesbut to feel, what kind of load you get by doing a particular exercise.

Advice 2: How to relax back muscles

The spine is the key to the health of the whole organism. But faced with the fact that after a busy day or after a long standstill, the back gets tired. There is a desire to stretch, to stretch and relax the muscles of the back. There are a couple of ways.
How to relax back muscles
Instruction
1
Pull the back in the standing position will help bending forward. Stand straight with feet shoulder width apart, knees slightly bent. Start to lean forward. Ensure that the back remains smooth, and the lower back does not bend. Reach hands to the floor and stay in this position for a few minutes. Slowly straighten up. From the same starting position, perform tilts to the side. Right hand belt left hand is raised up. Lean to the right, reach over with your left hand, do not bend it. Slowly return to starting position. Similarly, follow the slope to the left.Very effective for relaxing the corners of the housing. Clasp your hands at chest level and slowly turn alternately left and right.
2
Sometimes it is easier to perform turning or twisting from a sitting position. In this case, you will be able to stay at the end of the turn, helping himself with his hands. Don't overdo it. Do the exercises as long as you feel comfortable.Bending from the sitting position performed by the same principle, and from a standing position. Do them with a straight back. Do not have to bend over deeply, or try to keep your knees straight. Performing exercises regularly, you will become more flexible, and will make it easier.
3
The following exercises performed in the supine position. Pull one knee to your chest. Grasp the leg under the knee and hold this position for a few minutes. Change the leg. Then tighten to her legs. If you are doing exercises on a solid surface (e.g. the floor), try to roll with the lower part of the back on the top is a wonderful massage for the back.Twisting from supine position as follows: bend one leg at the knee, get a knee over the other leg, try to reach them to the floor. Repeating the exercise with two legs, bend both legs and place the knees first right, then left.
4
If you have problems with your back and hurt you physical exercise, try to regularly visit the pool (if there is no relevant contraindications). A great swimming strengthens the muscles of the back and at the same time reduces the load on the spine.
Note
Do not perform any exercise if it causes you pain or discomfort. If you suffer from diseases of the spine or other serious diseases, please consult your doctor about allowed exercises.

Advice 3: How to relax the shoulders

Work in an office behind a computer sitting in one position affects your posture. Hard cervical vertebrae, there is pain in the back. Exercises for shoulders can help relieve fatigue during or after work.
How to relax the shoulders
Instruction
1
The main purpose of relaxing the shoulders to get rid of the discomfort and tenseness in the upper body, back, neck, head, warming his hands and shoulders. During the work, even sedentary, the muscles tense for an unnaturally long time. In order to properly relax and to achieve the desired effect, you need to learn how to determine which part of the body has accumulated tension. Due to the fact that people sitting in front of a computer, often slouching, it is the shoulders take the maximum voltage.Exercise to relax the shoulders refers to exercises from physical therapy. Before you begin, bring the body in a stationary condition, dont swing from side to side. Of the blades gradually start to pull your hand. Gradually relax raised up your hand, but be careful not to bend it at the elbow.
2
When you are ready to start the exercise, take a starting position: lying on a firm surface, bend knees and place feet hip width. Pull the neck up. You can also put under the head of thin relatively hard pillow, depending on how you would prefer to complete the exercise. Lying on your back, raise your arms up to the ceiling and hold them over the shoulders.
3
Proceed to action. When you inhale, pull your right hand up. The blades should come off the floor or surface on which you lie. Pull the whole arm, starting from shoulder and ending with the tips of each finger. On the exhale, relax your right hand, but don't leave it on the floor. The blade still needs to get down on the floor or on a hard surface.Having done this action with the right hand, repeat the same for the left hand, and 10 times alternately.
4
After you have completed 10 repetitions on each hand, walk for 2-3 minutes, making a circular rotation of the shoulders forward and then backward, or Vice versa.
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