Lie on your back, put your hands on your lower back
Before going to bed, lie on your back on the bed, placing the back of your hand in the lower back area (belt area). Hold this position for about 5-10 minutes, you will feel the warmth gradually spread throughout your body.
This method helps warm the lumbar region, creating a feeling of relaxation and easier sleep. Initially, a slight numbness or tension may appear in this area, but after a few days it will gradually decrease.
Bend to touch your toes
After relaxing, sit with your legs straight, close together. Use your hands to grasp your toes and slowly bend down.
Hold the pose for 15-30 minutes (or as much as you can). This movement helps stretch the muscles behind the thighs and increase the flexibility of the body. If you can't touch your toes, you can practice gradually every day.
After performing the above two movements, use your hands to gently clamp the Achilles' tendon position with two fingers, holding on both sides inside and outside.
Perform gently for a few minutes to help relax the ankle area and support blood circulation.
The above exercises are simple, easy to do at home, help the body relax and improve flexibility. However, you should exercise moderately, avoiding overdoing causing pain or injury.
