In these difficult times, we still suffer from the colossal flow of information that is bombarding us 24/7! It is necessary to take care of your health, because stress has a very destructive effect on our body. A member of the International Federation of Functional Training, speaker of international congresses, shared the most effective exercises that will help to cope with stress and become resilient.
1. Meditation
Meditation helps in the treatment of chronic pain, as well as in the development of stress resistance. Articles from The New York Times, courses for employees of Google, Nike, Apple, etc. teach how to manage attention.
Everything we can do is due to the strength of the neural connections in our brain.
The more often a neural connection is used, the stronger it becomes. This property of the brain is called neuroplasticity. Practicing mindfulness helps you quickly gain control over your reactions, and it improves your mood and well-being in the long run.
Regular meditation helps to reduce irritability, anxiety and depression, relieve chronic pain, and strengthen the immune system. The effectiveness of meditation is no less than that of antidepressants.
The most effective meditation is observing your own breathing. Sit in a comfortable position, with a straight back, take 3-4 deep breaths in and out, close your eyes, breathe calmly and observe how you breathe.
The timing of the practice doesn’t matter, the most important thing is that when you notice your mind starting to wander, gently bring it back to your observation. The more often you do it, the more successful the practice will be.
2. Yoga
Yoga eliminates tension, increases flexibility, improves posture, and has a wonderful effect on all body systems. It is an effective way to neutralize depression and stress. Or just rest, relax.
The combination of physical and breathing exercises contributes to the development of concentration and stress resistance. In such a difficult time, you can find excellent classes online, under the guidance of an experienced instructor.
3. Qigong
Qigong includes physical, breathing and spiritual exercises. Qigong is aimed at stretching muscles and tendons. The main condition is relaxation. Some poses require maintaining balance.
Exercise “Dragon Rocking the Cradle”
Place your feet shoulder-width apart and roll from your toes to your heels 5 times.
Then do the same exercise, but from side to side. Feel which muscles are responsible for the movement.
Exercise “Rainbow Swing”
Stabilizes breathing and improves spine mobility. Feet shoulder width apart. Squat slightly on inhalation, raise your hands up, spread them slightly in different directions. On exhalation, transfer the body weight to the right leg, it should be bent at the knee. Tilt the body. Do 6 repetitions in each direction.
