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How to relieve stress: 4 simple exercises

Как снять стресс: 4 простых упражненияStress is a state of physical and nervous tension that occurs in response to the influence of adverse factors.

Reasonable load level the blood sugar level, eliminate chronic muscle strain, which occurs in those who are constantly nervous, reports the Chronicle. info with reference to healthinfo.ua.

In General, any physical activity — from basketball to the Bicycle, helps release the body’s endorphins and other substances that are known as hormones of joy.

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“Stress is different, explains fitness trainer and bodybuilding Sergey Goncharov. — If you’re angry or even furious, you’ll enjoy competitive or any active sports (basketball, football) are sports where it is possible to throw out the accumulated energy, without harm to themselves and others”.

It will be useful to release negative energy for the benefit of the body and the nervous system — gym, group training and training in martial arts. A hot shower after a workout relaxes the body, and depletion of energy will allow you to easily fall asleep and thus to give the nervous system to recover.

The main thing to remember about safety and don’t lose your head reminds them.
If you are annoyed, tired and want to be alone, you need a more aggressive sports: running, swimming, yoga, stretching — they will not exhaust your body, here the main thing — to know the measure and do not overdo it.


This is probably the first thing that comes to mind when we think about relaxation. This is not surprising because one of the basic principles of yoga — proper breathing.

Of course, yoga takes practice, but almost all exercises are aimed at stretching the muscles, sometimes in combination with meditation.

It is important that the correct approach to yoga does not cause severe pain in the muscles. Bending and twisting, on the contrary, aimed at relaxation of the muscles.

“There are different types of yoga, for people with varying degrees of fitness and with varying degrees of stretch, which will be very hard to relax during the lesson, when they will fight pain and tension of the nervous system that will counteract the stretch,” continues Goncharov.

If you have a lot of stress and you’re not practiced yoga before, make sure you choose group classes or start classes, being in a more relaxed state.

Yoga is good, but yoga therapy is better because the yoga is mostly a group activity in which the needs of all trainees are averaged, and no specially selected exercises for you. For example, not all will be useful to stand upside down.

In Pilates there are stretching and working on posture, it also helps to relax, relieve stress.


Running long distance is also a kind of antidepressant. Start with 15 minutes, gradually bringing the duration of a run to 50-60 minutes. Put yourself and time, and visual goals. You can run not only in a circle and not only at the stadium — for this fit in squares, parks, many of which are excellent tracks.

The optimal frequency of training — at least three times a week. You can run your favorite tunes with headphones. And coming home to take a shower.

“It is very important to run correctly, because each step affects the ankle, knee and hip joints, and entire spine, so a correct run should learn to put that time and money. A complacent attitude to the movement, which is repeated tens of thousands of times, can lead to all sorts of cumulative injury. It is also important to choose shoes in which you will run,” warns Sergey Goncharov.


In water is less likelihood of injury. You can swim, not paying attention to others, to put their personal bests, to think or to relax.

For the start of the swim as I can. As a rule, pools with a length of 25 meters, so try to swim without stopping — and you’ll notice that each time passing more and more. Can be oriented and otherwise — on time. Then we should start with 40-minute session.

Where are the limits? Only in your abilities. Change swimming styles, look in advance, whether you are doing certain movements. It may be a reason to take some private lessons.

Swimming almost perfect, but in this, as in running, you need to learn the proper technique and breathing. For relaxation it is best to swim on my back.

Martial arts and combat sports

Martial arts fit to release negative energy — it is better to make it conditional on the pear than on something, it is not adapted.

In addition, the combat skills give self-confidence. However, training only on not enough — you need good physical form, endurance. So many in parallel, fascinated by the martial arts, start going to the gym to get in shape.

4 uprajneniya for those who are too tired to go to the gym

Calming breath 10-15 minutes. In a position tilted forward with his head.

Diaphragmatic breath through the two nostrils, attempt to relax the abdominal muscles, a relaxed long exhale through the left nostril with a small, comfortable, with a delay of about 1-3 seconds.

Bending forward with a delay in the down position and relaxing will be the calming influence of the parasympathetic autonomic nervous system.

Inverted torso and/or legs will be calming influence on the sympathetic autonomic nervous system.

If you just lie down on a horizontal surface, placing a small pillow under the lower back and stretching out his hands to the side of the head, you may not notice how asleep. This position will relax the upper sections of the trapezius muscle, which is particularly congested at the people sitting most of their working time or experiencing stress and restore blood flow to the cervical, relaxes muscles-extensors of the back, removing them from the load.

For those who can help close, suitable massage of the neck and suboccipital region or a soothing facial massage.

In any case, doing any kind of physical activity, remember about security, nobody will be thinking about your health more than you do, and the fact that bigger isn’t always better, everything is good in moderation.

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