Pilates exercises against sleep disorders

1. Roll-up & down

Stand upright and let your head and arms hang loose. With the exhale pull the belly button inwards and roll the upper body vortex for vortex forward. Take a deep breath. Then raise the upper body just as slowly again. Ten times in total - stay upright at the end.

2. Crouch

Squat, your arms are slightly bent, your heels touch the ground. Hold this position for ten breaths - then lower your butt.

3. Rolling like a ball

1. Open your knees shoulder-width and cover your knees. Lean back so your weight lies behind the sit bones. Pull your legs towards you, make a round back and try to keep your balance. The shoulders are deep, the elbows raised to the side, the stomach is flat.

2. When breathing in, roll over your back to the back without the head touching the floor. Come back up with the exhale, do not put your feet down. A total of ten times back and forth.

4. Spine Stretch

1. Sit upright, raise the back of the head to the ceiling, move the chin towards the chest as you exhale, and roll your head up and down the vertebrae. Take a deep breath and slowly rewind with the exhale. Up and down five times.

2. After the last roll, lift your knees slightly so that you can reach under them and cover your elbows. Try to hold this position for ten breaths. And start rolling up again the next time you exhale.

5. Mermaid

1. Cross-legged and pull the navel to the spine. With inhalation, move the left arm over the head to the right side and make as long as possible. When exhaling, come back to the middle. Take a breath and change sides. Repeat a total of five times.

2. Make the back completely round and place your forehead on the right knee. Hold the position for a few breaths and let it all go. Put the forehead on the left knee for a few breaths - and come back to the middle. Bring the lower leg up and repeat the exercise again. Finally, put the legs hip-width and roll slowly on the back.

6. Shoulder Bridge

Extend your arms long backwards - when exhaling, lift the pelvis and roll up the back of the pelvis vertebrae until only the shoulder blades touch the ground. Take a deep breath. With the next exhale, roll your back slowly, keeping your shoulders and arms relaxed. Repeat a total of five times.

Easy to fall asleep, wake up nicely - that's how it works

Enter shortly before bedtime relaxing aroma spray on the pillow. Aromas of jujube date and chamomile or cotton help to switch off. Aroma night creams relax with delicate lavender scent.

And a great sleep aid are so-called "Body Travel". To do so, lie down relaxed on your back and slowly wander in thought from toe to ankle, over the calves up to the thighs to the buttocks. From there over the back to the shoulders, along the arms to the hands and fingertips. Back to the shoulders, over the cervical spine and the back of the head to the face until you finally reach the chest.

Alternative: Gentle relaxation melodies on a music therapy basis, which has been proven to reduce blood pressure and to calm down song by song.

7 Best Pelvic Stabilization Exercises - Ask Doctor Jo (May 2024).