Doll swing. Stand with your legs apart and bend over; Easy handshake and mouth. Let your head hang down and swing from side to side. Rongrong's shoulders drooped and relaxed completely.
Head rotation. The lower collar hangs down to the chest, and then the head is turned to the right, so that the lower collar turns to the right shoulder and the left shoulder turns to the chest to complete a complete rotation. Another distance in the opposite direction.
Swing your head. Relax your shoulders and tilt your head to the left until your left ear touches your left shoulder. Repeat it several times. Repeat in the opposite direction.
Put your hands on both sides of your neck, point your thumb forward, and touch your fingertips when other fingers are upset. Stretch your neck up and forward with your hands, as if to pull it away from your shoulders. Gently turn your head to the left or right while continuing to stretch.
Full-body stretching. Stand up straight and touch the ceiling with your right arm, as if there is money on the ceiling and you are trying to take it off. At this time, you should feel the whole right side of your body stretching upward, from your fingers to your waist to your toes. Do the same stretching with your left hand.
Half-length stretching Sit on the edge of the bed with your knees apart and your feet on the ground. Hold both ends of the towel or pillow towel with both hands, raise your head upwards and stretch your arms as far as possible. Raise your arm, slowly tilt your upper body to the left, then swing to the right, and so on.
Head massage. Close your eyes and massage your head and forehead with your hands in circles. Relax your head and hips, massage slowly from the skull to the annoying push, and then your shoulders (if you have a companion, ask him to massage you).
Back stretching exercise. Lie flat on the bed. Stick the column on the bed, lay the back flat and tighten the abdomen. All muscles relax and take a deep breath. Repeat several times, stay relaxed and take a deep breath.
Second, practice games before going to bed
Take a deep breath. Take a deep breath, exhale with the abandoned child, slightly open your lips and exhale slowly like a child. Focus on the sound of exhalation and feel that your tension has disappeared.
Count. Close your eyes and relax. Put yourself in a very comfortable state. Count slowly from 100 to 0, and write it out slowly in your mind while counting. Write them carefully and beautifully, imagine them as if they were on a downward ladder, and the number is one level lower than the previous one. When you imagine looking at these numbers, feel the relaxation of muscles and nerves. You can also imagine yourself writing these numbers on a huge blackboard or in the sky. The bigger the number, the better. Until you fall asleep.
Create an image. Imagine a pleasant and quiet place. You can imagine drawing a relatively simple object-study every line carefully and feel every curve and overall structure of it. Or imagine drawing pictures in different forms or shades with one color, and constantly modifying and polishing them. Or imagine a calm emotional scene: a vast snowfield, snowflakes falling from the sky.
Fall. Or rural life: the eyes are all green, and on a meadow, cattle and horses graze leisurely; Or imagine yourself sunbathing on the beach. Try to really feel these scenes, not just imagine: feel the sunshine on your back, your feet creak on the beach, the breeze blows gently on you, maybe you can hear birds chirping, breathe fresh air and smell the moss in the surrounding bushes. But it should also be noted that if these details bother you and make you unable to relax, please forget them and just lie on the beach and watch the sun feel comfortable and sleepy.
Floating. Many people like to imagine themselves floating. Imagine yourself floating on a white cloud, or imagine yourself on a hovercraft, slowly floating in the sea, surrounded by blue water.
Move down. One way to relax effectively is to imagine that you are doing exercise under your face. Imagine yourself floating down like a leaf. Or imagine yourself walking down the stairs, or taking the escalator. As you go lower and lower, you will enter a deeper and deeper state of relaxation.
Third, abdominal breathing.
One of the easiest ways to relax is abdominal breathing, which is very effective for many nervous States. But before you learn how to do abdominal breathing, you must never do it while sleeping. When you start studying, do it during the day or at night. Only by learning how to do abdominal breathing can you enter a state of wanting to sleep when it is time to sleep.
When you first know this method, you may think it is too simple and you don't need to practice at all. Only by making this method an automatic action can you fall asleep slowly and naturally in this way. To achieve this effect, you must practice for 20 minutes every day for at least two weeks.
Lie flat and pay attention to the rhythm and depth of boys' breathing. Don't try to change the rhythm and depth, just breathe naturally. After feeling the rhythm of breathing, I began to try to breathe more with my abdomen and less with my feet (one hand on my abdomen and the other on my chest, and I felt that my abdomen fluctuated with my breathing, but my chest did not change). Don't breathe deeper, slower or faster, just keep the same rhythm and breathe with your abdomen. It may be a little strange at first, because you were taught not to bulge your stomach when you were young, but now you have to let your stomach fluctuate. If it is difficult to breathe through the abdomen and stop breathing in the chest, then putting your hand behind your head can help you (if the chest is only slightly undulating), or you can put a book or heavier object on the abdomen and slowly let the abdomen fluctuate. You can breathe through your nose or mouth as long as you feel comfortable. If you feel sick, it may be because you breathe too slowly and there is not enough oxygen in your body. If you feel a little dizzy, it may be because you breathe too fast and there is too much oxygen in your body.
When you get used to this way of breathing, you can change your breathing slightly. After each breath, please hold your breath for half a second and think: Did you breathe smoothly just now?
Is it comfortable? Think about it every time. When you get used to this method, your breathing will become smooth, and every breath will be the same as other breaths.
Inhale, exhale and hold your breath. Inhale, exhale and hold your breath. So repeatedly.
When you gradually get used to the rhythm of inhaling, exhaling and holding your breath, you can move on to the next step: when breathing, feel the process of air flowing through your tongue or nose. Some people can feel the airflow passing by, some people can feel warm inhalation when exhaling, and feel cool when inhaling. Find the part where you can feel your breath most. Be sure to focus on this part when you find it. Pay full attention to this part. Feel the fresh air coming in and the dirty air coming out. From this time on, whenever you do abdominal breathing, after organizing the breathing rhythm, pay attention to the air in and out of this part. Once you think you can do all this, abdominal breathing can really relax you completely.
Pay attention to control the distractions when breathing.
Fourth, the gradual relaxation method
You can try whether the gradual relaxation method is suitable for you from the following aspects. Sit in a comfortable chair or lie in bed. Breathe comfortably a few times. Now focus on your right hand.
Make a fist with your right hand and hold it as tightly as possible until your knuckles turn white. I got it! I got it! Hold it for 5-6 seconds, then release it, release your fist, and let the muscles in your hands relax as much as possible. Pay attention to the feeling of your hands.
Now, no matter what kind of exercise you are doing, keep your hand muscles for 20'3O seconds and pay attention to the feeling of your hand. Repeat this activity, make a fist until the knuckles turn white, keep it for 6 seconds, and pay attention to the feeling of your hands. Then loosen your fist. Pay attention to the feeling of your hand muscles when your hand is relaxed. Then let your hands do something at will. Then compare the right hand that is completely relaxed now with the left hand in a natural state. Does it feel any different? This is the difference between a natural state and a completely relaxed state.
If you feel the obvious difference between your right hand and your left hand after doing this group of movements for the second time, it means that you are very suitable for gradual relaxation training. Basically, you can learn to relax the muscles in different parts of the body, repeat it twice, and then feel the feeling of the muscles when they relax. You can try it yourself. After moving the right hand, let the right arm relax, then the left hand and left arm. Next comes the facial muscles, which make the muscles around the forehead and eyes tense and relax, the muscles around the cheeks and lips tense and relax, the muscles around the neck and shoulders tense and relax, then the abdominal muscles, thigh muscles, levator muscles, and finally the feet (the tension and relaxation of the feet need to curl the toes and then unfold them, which may lead to cramps if they are stressed hard).
Don't rush for success, take your time. Let your muscles tense for a few seconds, then relax and observe for 20 or 30 seconds.
If there is pain or cramp in any tension, let this muscle move again, but the tension is slightly lower. It is very important for this training to relax the muscles, and then you can obviously feel the relaxed state of the muscles.