Thread by @FitFounder

5 exercises to do every evening if you sit at a desk:

As we prepare ourselves for bed we want to go into a "parasympathetic" state.

This is the mode for ultimate digestion & relaxation.

One of the best ways to get there is through the body.

Here's a 5 minute evening flow to prep yourself for a great night of sleep 👇🏼

Trigger point therapy x 2 minutes

This relaxes your body through your fascia.

Use a foam roller or lacrosse ball & use the trigger point technique:

When you find a sensitive area, stop & do 5-10 deep breaths.

You'll find the pain subsides as you do more breathing.

Example:

Cat Cows x 1 minute

This is ideal for people who suffer from low back pain & want to improve posture.

Get in an all 4's position, breathe, lift your head & depress the spine.

When you come back bring the head down, your back & squeeze the glute.

Child's pose reach x 1 minute

This lengthens your spine while stretching out your lats.

You drop down into a child's pose & gently reach your arms fro one side to another to feel the stretch underneath your armpit.

Breathe through each stretch for ultimate relaxation.

Cobra Pushups x 1 minute

This helps improve posture through activating your upper back muscles & mobilizing the low back.

Lie face down & squeeze your butt. While breathing use your arms to push your chest up. Hold for 2-3 seconds & come back down. That's one rep.

A great way to relax your mind for bed is through your body.

Try this 5 minute sequence out & let me know how it went.

And if you want more of these follow me @FitFounder

https://twitter.com/954336280380346368/status/1759954883317280801

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