4 Back Relief Tricks for a Good Night’s Sleep

Once you don’t get enough sleep, that’s it. People seem terribly annoying, work stalls, and the future seems unattractive. Lots of stress, hypodynamia, hours spent at the wheel or computer — it all makes our back muscles stiff and prevents us from relaxing before sleep. That’s why we toss and turn for hours before getting a shallow and troubled sleep.

LABid collected several simple but effective tricks for back muscle relief which will help you fall asleep faster and get sound sleep. You can do them right on the bed, and they’ll suit people with any level of fitness.

1. Wind-relieving pose

Looking for a pose that’s so simple you can do it in bed? If so, you’ve certainly met your match in the wind-relieving pose. All you need to do to get started is lie flat on your back, taking care that your entire spine is hitting the floor, mat—or bed!

Pawanmuktasana, or wind-relieving pose, relieves the entire spine, especially the lower back and thighs, in a minute. In addition, this yoga pose regulates the work of the intestine (as you can guess by its name). Therefore, it’s useful to do it in the morning.

How to do it:

  • Lie on your back, and relax.
  • Bend your knees.
  • Reach your hands forward on the inhale, and wrap your knees.
  • On the exhale, hug your knees, pressing them to your stomach.
  • Breathe deeply, concentrating on the work of the diaphragm. On the inhale, your legs move away from your torso, and on the exhale they approach it. Stay in this position for 8-10 breaths — about 1 minute.

2. Feet on the wall

This position rests the legs and back, opens the chest, and allows the lungs to be satiated with oxygen before going to bed.

How to do it:

  • Place a folded pillow next to the wall or the end of the bed.
  • Lie down on it, press your buttocks against the wall or the end of the bed, and lift your feet to the wall.
  • Spread your arms to the sides, and try to open your chest. Relax, and breathe calmly. Stay in this pose for 1-2 minutes, and then lower your legs.

3. Child’s pose

Balasana is a resting pose. Stay in the pose from 1 to 3 minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.

How to do it:

  • Kneel on the bed. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
  • Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
  • Lay your hands on the bed alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.

4. Shavasana

In Shavasana fatigued muscles get to relax, tense shoulders and jaws soften, and the eyes quiet down to reflect a quieter state of mind. If you do this exercise properly before bed, it’ll be really easy to fall asleep.

How to do it:

  • Lie down on your back, slightly spread your legs, and place your hands palms up. Put a folded towel or the edge of the pillow under your head and neck.
  • Relax your body gradually from the bottom up, starting with your toes and ending with the top of your head. Do 20 respiratory cycles, gradually prolonging inhales and exhales, and then stop controlling them — breathe as you want. Watch your thoughts floating by, but don’t try to concentrate on them.
  • Gradually you’ll feel how the world is vanishing, and your whole body is as relaxed as possible. It’s time to cover yourself with a blanket and go to sleep.

7 Simple Exercises That Will Transform Your Body in Just 21 Days

As November is upon us and December is right around the corner, which means for many folks it’s also time for a new fitness regime.

Unfortunately, these new routines don’t usually last very long for most people. Between the time commitment and the actual effort to work out, it’s easy to get discouraged.

Keeping that in mind, we’ve put together a list of some simple exercises that can help you transform your body in just ten minutes a day over two months. Now, all you have to do is stick to it.

1. Dolphin Plank Pose

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms. Perform the exercise, as shown above, propping yourself up on your forearms and feet and keeping your back perfectly straight. Keep your core tight and hold for intervals between 10 seconds and a full minute, depending on your fitness. Relieve any neck tension by resting your forehead on a block set between your forearms.

2. Push-Ups

This is the granddaddy of upper-body strength training. The push-up has been around pretty much forever and is a great way to build up your chest, shoulders, and triceps (plus your core). Start in a plank, then bring your body down, before pressing back up. Keep your body straight throughout. Also, stop shrugging your shoulders up to your ears!

3. “Bird Dog”

This yoga-inspired exercise is perfect for toning your thighs and glutes. Start on all fours as seen in the photo, then extend one leg and the opposite arm straight out in front of you. Repeat on the other side. The simple move also known as the quadruped, works your abs and back simultaneously making it one of the simplest core exercises around.

4. Squats

Love them or loathe them, squats are one of the most effective exercises you can do. It’s very important, however, that you do them just right to maximize effectiveness and prevent injury. Place your feet shoulder-width apart and then start squatting down/back as if you were going to sit in an imaginary chair. Keep your back straight, and extend your arms outwards for balance if needed. Then, slowly raise yourself back up.

5. Ab Crunches

Lie flat on your back, raise one leg and bend at the knee, then touch your hand to your knee. Repeat on the other side.

6. Downward-Facing Dog Ab Crunch

First get into a triangular position with your body, keeping your back and your legs in straight lines to create a “V.” Then, raise one leg to the air as seen in the photo, then slowly bring it in towards your chest. Try to touch your nose to your kneecap. Return to the starting position and repeat with the opposite leg.

7. Oblique Twist

Start with your legs set apart wide, and knees slightly bent. Prop yourself up against a wall. Then, place your hands together or grab a medicine ball (seen above) and twist your body side-to-side, trying to touch the wall with your hands/the ball.

So, now that you know the moves, here’s how to put them all together into a four-week plan.

The Three-Week Plan:

Week 1 & 2:

Do the following for six days:

  • 2 minutes plank
  • 1 minute push-ups
  • 1 minute bird dog
  • 1 minute ab crunch
  • 1 minute down-dog crunch
  • 1 minute oblique twist
  • 2 minutes plank

Rest for 10 seconds between the exercises.

Week 2:

Do the following for six days:

  • 3 minutes plank
  • 2 minute push-ups
  • 2 minute bird dog
  • 2 minute ab crunch
  • 2 minute down-dog crunch
  • 2 minute oblique twist
  • 3 minutes plank

Rest for 10 seconds between the exercises.

Week 3:

Alternate the following sets for six days.

Set 1:

  • 3 minutes plank
  • 3 minutes ab crunch
  • 3 minutes bird dog

Take 15-second breaks between the exercises.

Set 2:

  • 3 minutes oblique twist
  • 3 minutes push-ups
  • 3 minutes down-dog crunch

Take 15-second breaks between the exercises.

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10 Ways To Tell You’re In Love With The Right Person

We have all met those couples who inspire us to be better. The way they look and speak to each other leaves you wanting to follow them around so you can learn best practices and apply them to your own life.

Relationships are tricky things. Sometimes they are difficult to navigate. Sometimes you’ve been in one too long to realize it’s not right. Sometimes you get so comfortable with unhappiness that you forget what happiness looks like, or don’t feel like you can do better.

But when you’re in the right relationship, everything is different. It’s the everyday simple and trivial interaction that makes the life for the two special. Without a strong foundation in the relationship, everything begins to fall apart and each one leads to a separate life. Strong couples know how to avoid that scenario. It’s good to have clear signs that you’re in the right relationship, and it’s also good to have tasks that you can work on to improve your relationship.

Here is a list of 10 things you two are naturally doing that means you are meant to be:

#1. You spend time together doing things you both enjoy

It’s great to do what he likes. It’s great to do what she likes. But what’s even better is to find things you both like, and to do them together. It took us nearly four years of marriage to really find things that we both like.

#2. You can be vulnerable around him

You may be strong and intelligent. But you are just human and he is worthy to show him when you are feeling the most vulnerable and raw.

#3. You maintain self-identity and respect each other

You celebrate being you. Your partner does the same. And you appreciate each other more for maintaining your self-identity. In the right relationship, both partners are nurtured to continuously improve and develop their “self.”

#4. You each have your own friends and share friends too

Some of my friends are in relationships where they only have couple friends. Others only have their own sets of friends. When you’re in the right relationship, you find the balance between your social circle, your partner’s, and your shared circle. Missing any of those three elements may be a sign of concern.

#5. You share a passion for your future together

Ever met the guy who just isn’t interested in “settling down”? If you’re dating that guy, you’re doing yourself a disservice. In the right relationship, both partners are enthusiastic about a future together. And while not everything lasts forever, partners who share a vision for what their future entails are in a much better position than partners who don’t, or worse, don’t even discuss the topic.

#6. You are not intimidated or shy to disagree with him

You may never agree 100 percent but you know how to argue your point of view and know he will listen and respect your opinion.

#7. You laugh together

It’s one thing to have a good sense of humor, it’s another when you make each other laugh to the point where your belly aches and you have tears streaming down your face.

#8. You have chemistry together

You may have fallen for the guy who was not your usual type but together you make sense.

#9. You can have complete silence around him

Neither of you has to say anything. You don’t need to talk to fill in space or time. You are both comfortable with the silence.

 

#10. You can be you

You don’t have to worry that he is going to judge you for liking the Housewives of New Jersey. He knows the vulnerable, sweet, strong, independent, and quirky you. Most importantly, he wouldn’t change you for the world.