Doing planks as a relaxation tip
Planking is a simple, yet effective exercise that can provide a range of benefits for both physical and mental health. In this article, we will explore how doing planks can be a relaxation tip that can help reduce stress and anxiety, increase mindfulness, and promote better sleep.
What is planking?
Planking is an isometric exercise that involves holding a push-up position for an extended period. The exercise targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. However, it also engages other muscles, such as the shoulders, back, and glutes, making it a full-body workout.
How does planking help with relaxation?
Planking can be an effective relaxation technique because it engages both the mind and body. Here are some ways that planking can help you relax:
Reduces stress and anxiety
Stress and anxiety can cause tension in the muscles, leading to physical discomfort and fatigue. By engaging in physical activity, such as planking, you can release tension and reduce the impact of stress and anxiety on the body. Planking helps to strengthen the core muscles, which can improve posture and reduce the likelihood of back pain, a common symptom of stress.
Mindfulness is the practice of being fully present and aware of the current moment. Planking requires a certain level of concentration and focus, making it an ideal activity for practicing mindfulness. By focusing on your breath and the sensations in your body during planking, you can improve your ability to stay present and reduce distractions.
Promotes better sleep
Sleep is essential for overall health and wellbeing, but stress and anxiety can make it difficult to fall asleep and stay asleep. Planking can help to reduce stress and anxiety, making it easier to relax and fall asleep. Additionally, the physical activity can help to tire out the body, promoting better sleep quality.
How to do planking?
Planking is a simple exercise that requires no equipment and can be done almost anywhere. Here is a step-by-step guide on how to do planking:
Start in a push-up position, with your hands and feet on the ground.
Your hands should be shoulder-width apart, and your feet should be hip-width apart.
Engage your core muscles, and lift your body off the ground, forming a straight line from your head to your heels.
Hold this position for as long as you can, aiming for at least 30 seconds.
As you hold the position, focus on your breath and the sensations in your body.
Once you can no longer hold the position, lower your body back down to the ground and rest for a few seconds before repeating.
Tips for getting the most out of planking
Here are some tips to help you get the most out of planking and maximize its relaxation benefits:
If you are new to planking, start slow and gradually increase your time. Begin with 10-15 seconds and work your way up to longer periods. Over time, you can aim for 1-2 minutes of planking.
Focus on form
Proper form is crucial to getting the most out of planking and avoiding injury. Ensure that your body is in a straight line from your head to your heels, and that your core muscles are engaged. Avoid arching your back or letting your hips sag.
Focus on your breath as you hold the plank position. Inhale deeply through your nose and exhale slowly through your mouth. This can help to calm the mind and reduce stress and anxiety.
Mix it up
Variety can help to keep planking interesting and challenging. Try different variations, such as side planks or plank