Self massage improves sleep.

 Sorted out with theory and common recommendations for a improving sleep quality, thus let s talk about a practise advises.

And our body and our cns are activity within all day,thus needing before sleep in a special ready, which gives ability to relax and rest within a night.Am offering you before going to bed use a breath gymnastic and self massage.And you cannot here harm itself, as a better for any specialist you are knew and feeling an own body, and improve quality and length for sleep you can.And thus  boldly mastering and using offering these simple techniques.

1.A begin breath exercise as opening diaphragm.Sit on chair, not bend, hands put on the knees, legs are on the width for shoulders. Doing breathe in deeply by breast cell, and drawing in itself belly.And on breathe out through nose a full release air, as straining  here belly muscles as press, repeat are 10-12 times.

2. And a next breath exercise as Dragoon s breath. Same position,as in last, slowly breathe in by nose, as slightly raise his, and breathe in by belly, and after chin press to the breast and faster breathe out by mouth. Repeat are ten times, but take care,as of oxygen euphoria you can feel a dizziness, check for you condition.

3. And move to the exercise for a muscle groups neck and shoulders as with a circle moves with shoulders back.And he is improving blood supply and lowering tension in these muscles.And also a sit on chair, low hands for body along, and raise shoulders maximally up, after reduce shoulder blades together and low shoulders, doing 15 times, free breath and do not delay breath in and breath out.

4.And next is trapezoidal muscle, as in bad sleep and stress  she is spasming as shortening,that causing headaches and hurt in pressing .

And on begin ready a muscle with rubbing,also a sit on chair, and with four fingers of right hand touch a muscle tissue between a shoulder and neck from a left and this is a top part for trapezius  ,and tangibly rub a data region with palm from a shoulder within a few sec, repeat with left hand from a right side.

And after work out a trapezium ,as with fingers of right hand grope muscle is on the left side and press on her,that to sure this is a not bone structure and squeeze her, connect to this a big finger.And on every side doing are 10-12 compressions.After rub muscle as on begin.After an all exercises lie on the spine,stretch hands and legs in sides and a full relax, lie 2-3 min , and try to feel every muscle of an own body and feel a how they are disconnecting.And data complex doing before 30-40 min till a sleep she helping unloading muscles of shoulders and neck, fighting stress and calming cns, that a good affecting is on your sleep.

Remember ,that feel and understand an own body, work with him an everyday, that your health is not tending inevitably to worsening, and insomnia not finishing without that weakened  organism.

By Vinjavski, instructor, reabitologist.