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經過了緊張勞累的一天後,我們需要一個良好的睡眠來恢復體力,提升元氣,繼續精神抖擻地迎接第二天的挑戰。介紹的這套動作,可以舒緩我們疲勞的身體,放鬆我們緊張的神經,提高睡眠品質!睡前只需要躺在床上練習6分鐘,每個動作一分鐘,便可擁有一個良好的睡眠!
無可置疑, 拉筋可以放鬆肌肉,減輕勞損;但如果你真的真的是懶到出汁,起身拉筋對你來說都難以天天執行,這一個「床上拉筋」,在你睡前未入睡前在床上都可以做的8個拉筋動作,可以幫助改善下背痛,並且睡的更好。
或是你是一個運動狂,每日在健身、跑步、看電視,所有時間都停不下來,這一個床上拉筋也可以幫助你放鬆背部肌肉,完成這美好的一天。
01.抱腿Knee Hugs
身體平躺、雙腿、背部伸直,並放鬆。.將右膝蓋朝右腋窩彎起,使用雙手幫助膝蓋貼胸。
.重複左腿動作。
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兩腿一起彎起,近胸前,讓雙臂交叉在你的小腿前,緊緊抱住小腿,數10下。
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02.穿針引線Thread the Needle.
兩腳彎曲,將右腳翹腳放在左膝上。.雙手穿過雙腳中間並抱住左膝,並將左膝拉近胸口。數10下。
另一邊重複動作。
03.輕柔橋式Gentle Bridge.
膝蓋彎曲,雙腳平放床上。.用手指握住腳跟。吸氣,並抬起臀部,慢慢數到5,再放下臀部。
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04.膝蓋併攏搖擺Knees Together Sway.
雙腳彎起,感到舒服的姿勢。
先讓左腳往右邊放下,右腿順著左腳往下。
05.躺姿蝴蝶式Bottoms of the Feet Together.
再換另一邊,來回像是左右搖擺。
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雙膝彎曲,讓雙腳掌合十,找到舒服的距離。
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06.孩子式Child pose.
臉麵向床麵,呈脆姿。分開雙腿,讓膝蓋與臀部的距離有多遠是多遠。
.雙腿往前伸,感受後背脊椎拉長一路到脖子後。
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保持這個姿勢放鬆呼吸。
07.鴿子式Pigeon.
承上一個姿勢,滑動右膝蓋到右手前,右腳平放腹部下,盡量保持臀部在地板上,一邊至少20秒。如果想再更深的伸展,伸展前臂讓頭在前臂中趴下。.另一邊動作重複。
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回到孩子式深呼吸。
躺在床上,讓雙膝彎曲平放床上。.交叉雙腿,保持肩膀平放床上,頭麵向另一邊。放鬆呼吸20秒。.一樣動作左右換邊。
08.背脊扭轉式Spinal Twist
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