Everyday wellbeing: how to include short relaxation sessions at home?

In everyday life, we rarely find time to relax. Yet it is the small moments of relaxation that really make a difference. When you include short relaxation exercises in your daily routine, you allow your muscles to relax. As a result, your body gradually becomes less tense and you feel less and less pain. Relaxing at home in particular can help reduce the risk of injury and speed up the healing process where needed. To reach an optimal level of relaxation, you can do several exercises, some of which can be supported by electrostimulation.

4 exercises to relax the upper body

1. Neck stretch

This exercise is easy to do. The aim is to help you release the tension that has built up in your neck.

To do it, sit down. Then place both hands behind your head and gently tilt your chin towards your chest. Use your hands to control the movement until you feel a stretch along your neck. Hold the position for 20 to 30 seconds.

You can repeat this exercise 3 to 5 times depending on how you feel.

2. Self-stretching

It helps provide lasting relief from pain related to cervical osteoarthritis and can also improve the alignment of the head over the neck.

To do the self-stretch, stand with your back straight. Then place a towel on your head so that there is one end on each side. Stretch your head upwards as much as possible while keeping it straight. At the same time, pull the ends of the towel downwards to create resistance. Hold this position for 10 to 15 seconds.

Repeat the exercise 10 to 15 times.

3. Neck rotation

This exercise helps you restore and maintain neck mobility. When done correctly, it makes many everyday activities easier.

Sit with your back straight against the back of a chair. Then slowly turn your head from left to right until you feel a stretch in your neck. Make sure you keep your head straight throughout the exercise.

To avoid injury, it is important to gradually increase the range of motion with each repetition. Never force it. Let your neck relax naturally.

Do 3 to 5 sets of 20 to 30 seconds.

4. Chin tuck

This last exercise is perfect for releasing pressure in the neck and relieving pain quickly.

For this exercise, you can choose to stand or sit. Whichever position you choose, keep your back straight. The exercise consists of gently tucking your chin towards your throat until you feel slight tension at the back of your neck. Keep your head straight and your gaze fixed ahead throughout the exercise. Hold this position for 20 seconds, then gently return to the starting position.

Repeat the exercise 5 to 10 times.

Electrostimulation to enhance relaxation at home

Electrostimulation, or electrical stimulation, is a natural and painless technique that can help you relax easily. You can include it in your care and wellbeing routine to enjoy its benefits. As its name suggests, electrostimulation stimulates the body’s muscles using electrical impulses. These impulses are transmitted via electrodes placed on the skin. In this way, electrostimulation causes contractions that relax the body’s muscles.

The benefits of targeted electrostimulation

Targeted electrostimulation has several benefits. Applied to the neck, for example, it can:

• Relieve pain felt in the neck, for example by blocking the pain signals sent to the brain and stimulating the production of endorphins,
  
   
• Improve the mobility and range of motion of the neck by releasing muscle tension in the neck and shoulder muscles,
  
   
• Reduce everyday stress and lower anxiety levels,
• Gently strengthen the neck muscles without straining the joints, which helps reduce pressure and prevent cartilage wear,
  
   
• And much more.

Exercises to strengthen the back and keep the body in shape

1. Exercise to strengthen the back muscles

The aim of this exercise is to strengthen the back muscles in order to optimise posture and stability.

To start, stand with your back against a wall. Then breathe out while pulling in your stomach and chin, trying to stay as close to the wall as possible.

Try to stretch your body upwards as much as possible and hold this position for five seconds. You can repeat this exercise five to eight times.

2. Cat pose: alternate between a rounded and an arched back

If you want to improve the flexibility of your back and relieve tension, this exercise will be very useful.

The first thing to do is to get down on all fours on the floor. Make sure your hands are flat and directly under your shoulders.

Arch your back upwards to form a curve, moving your pelvis and head. Your head should be positioned between your shoulders and follow the movement of your spine. Hold this position for two to three seconds. Then, as you breathe out, hollow your back as much as possible. Your head should follow the movement and move upwards. Also hold this position for two to three seconds.

You can do this exercise 10 to 20 times.

3. Exercise to strengthen the lumbar spine

This exercise strengthens the muscles of the lumbar spine and improves control of the deep and stabilising muscles.

Here too, get down on all fours. Your hands should be flat, directly under your shoulders. Then extend one arm forwards until it is in line with your spine. At the same time, extend the opposite leg backwards, also in line with your spine. Hold this position for 6 seconds, contracting your glutes and abdominal muscles.

You can repeat this exercise 5 to 10 times on each side.

4. Hip exercise

This exercise helps you release muscle tension. Lie on your back with both legs straight. Pull one knee towards your chest with both hands, keeping the other leg straight. Then gently return the bent leg to the starting position. Make sure you keep your stomach pulled in throughout the exercise.

You can repeat the exercise 10 times on each side.

5. Lower back stretching exercise

To do this stretch, lie on the floor and bring both legs towards your chest. Use your hands to hold your knees while keeping your legs together. Gently pull your knees as close to your chest as possible. Hold this position for 10 seconds, then return to the starting position.

You can do this exercise ten times.

Electrostimulation to support mobility

To make these relaxation exercises at home even more effective, you can use modern technologies. Electrostimulation not only promotes muscle recovery, but also improves physical health and mobility.

With Bluetens devices such as the Bluetens Classic 2 and the DUO Sport 2, you can complement your short home exercises with electrostimulation sessions to relax and strengthen your muscles while improving your mobility. This way, you will get better and faster results. The fitter and more mobile you are, the more you will improve your quality of life.