Home Training Stress, anxiety: 5 osteopathic exercises to reduce pressure instantly

Stress, anxiety: 5 osteopathic exercises to reduce pressure instantly

Inspired by sophrology and osteopathy, these exercises to do at home or at the office will allow you to lower the pressure instantly.

It is a vicious circle: the more we are nervous or anxious , the less we breathe well and the more we will be contracted at the muscular level, which causes stiffness in the body. This type of gentle stretching , combined with deep breathing , can effectively release tension in the muscles, and as a bonus, help release endorphins (the feel-good hormone). The ideal is not to wait until you feel stress to carry out these movements: prevention being the best remedy for anxiety !

Refocus with abdominal breathing

  • Stand with your feet shoulder-width apart, firmly anchored in the ground, with your back straight.
  • Place your hands at the level of the navel, and close your eyes.
  • Take a deep breath through your nose, inflating your belly and pushing your hands out with your belly button.
  • Exhale deeply through your mouth, blowing as much air as possible all the way, as if you wanted to inflate a balloon . To be done 4 times.

Free the shoulders

  • Sitting on a chair, back straight, legs bent at 90 ° and arms hanging out to the sides.
  • Take a deep breath through your nose and simultaneously bring your shoulders up to your ears.
  • Hold your breath for 2 seconds, then exhale hard through your mouth, lowering your shoulders to the floor.
  • To do a second time to evacuate everything.

Relax your back

  • Standing, extend your arms in front of you, intertwine your fingers.
  • By rounding your back , and tucking your shoulders a little, stretch your arms out in front of you, palms facing outwards.
  • The glutes go backwards. Try to go a little deeper with each exhale.
  • Breathe for a few seconds in the pose, then release. To be done 3 times.

Stretch the glutes

  • Stand up, place a chair in front of you.
  • Come and place your right heel on the seat, leg extended and foot flex.
  • Stay in this position for at least 2 minutes, breathing deeply.
  • To feel the stretch (painlessly!) Lean your bust slightly towards the right thigh . Then switch sides.

Relax the cervicals

  • Sitting on a chair, gently lower your chin, to stick it at the level of the sternum.
  • Keeping your head down, take several deep breaths through your nose, and breathe out deeply through your mouth.
  • Do the same by going slightly to the right with your head, then to the left. Feel the stretch in the neck area .

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