5 simple exercises that will help you get rid of anxiety and reboot yourself

5 simple exercises that will help you get rid of anxiety and reboot yourself

In 17 minutes, your nervous system can get some rest.

Karina Chumakova

trainer of group programs at Black Star Fitness

What exercises will help you relax and switch from anxious thoughts?

The time now is really difficult for each of us, and it is necessary at least in the evenings to turn off your head and give your nervous system a short rest. Light exercise can help you with this. Concentration on movements will distract you from negative thoughts, get rid of unpleasant body sensations and help you reboot. We’ve prepared a few relaxing exercises that will only take you 17 minutes.

Side bends from a position with bent legs

Techniek

• Sit down, bend your right leg at the knee. Bend your left leg at the knee and bring it back.
• Place your right hand on the mat and with an exhalation stretch diagonally behind your left hand. Try to relax the cervical region, lower your head down.
• Smoothly lift the torso upward.
• Change the side and position of the legs.

Do the exercise for three minutes.

Karina Chumakova

Twists from a sitting position

Techniek

• Sit on the mat and stretch your legs forward. Knees can be left slightly bent.
• Bend the right leg at the knee and bring the foot behind the left knee.
• With an exhalation, bring the body into a twist to the right.
• Hold this position for one to two minutes.
• Then extend the right leg and change sides.

Do the exercise for three minutes.

Karina Chumakova

Flexions lying on the stomach

Techniek

• Lie on your stomach. Take your palms slightly forward, do not put them exactly under your shoulders.
• As you exhale, pushing yourself with your palms off the floor, smoothly lift your chest above the floor.
• Hold for two seconds at the top point, and then just as slowly lower yourself down.
• Do not lift high off the floor to avoid straining the lumbar spine. Keep your neck in a neutral position and do not tilt your head back.

Do the exercise for three minutes.

Karina Chumakova

Meditation lying on the back

Techniek

• Lie on your back. Bend your legs at the knees, bring your feet together and open your knees to the sides. Place your hands along the body in a comfortable position. Cover your eyes.
• For four counts take a breath in, hold your breath for four counts as well, and then a longer exhale.
• With each exhalation, try to relax your body more and more. Observe your breathing.

Do this meditation for up to five minutes.

Karina Chumakova

These simple exercises can be performed every day. Training in the evening will be able to provide you with a restful sleep and an invigorating morning.