Physical exercise is a good antidote to stress. It prevents lifestyle disorders and contributes to overall mental and physical well-being of children and adults. In particular some specific physical exercises relax the body and alleviate stress. I recommend a daily routine comprising light exercises before bedtime which relax muscles, repair tissues and induce sleep followed by stretching exercises in the morning to prepare the body for an active day.
Before you sleep
Just before going to sleep at night, tighten and relax these set of muscles — hands, wrists and forearms, biceps, shoulders, forehead, cheeks and jaw, back of the neck, front of the neck, chest, back, stomach, hips and buttocks, thighs, and lower legs.
Take in a deep breath and tighten one muscle group. Hold for 10 seconds, breathe out slowly. Relax for 20 seconds, then take a deep breath, and tighten the next muscle group. While you breathe out, imagine all your stress and negative feelings are leaving your body.
Wake up and stretch
Have you observed that when cats wake up from their sleep, their first instinctive action is a good stretch? Stretching exercises relax the body and prepare it for activity.
#1 After waking up in the morning, sit up and stretch your hands upwards, bending your body sideways and stretching your legs.
#2 Sit on the bed and fold your legs. Keep your spine straight, and raise both hands. Hold your fingers and palms to face the ceiling. Extend your shoulder and hold for 5-10 seconds. Repeat 3-5 times
#3 In the same position, bend your body side to side and hold for 10-15 seconds on each side. Repeat 3 times.
#4 Sitting in the same position, bend one leg and cross it over the other leg. With your opposite hand, block your bent leg and twist. Hold this position for 10-15 seconds on both sides. Repeat twice.
#5 Sit on your knees with toes flat, bend down and put your head on the bed (child pose). Now, move to cobra pose, with your back arched. Hold both poses for 5-10 seconds. Repeat 3-5 times.
