When you feel worse than usual or when you want to improve your performance during the day, stretching is recommended as a way to regulate your autonomic nervous system.

This time, we will introduce how to do and the key points of four stretches that will help regulate your autonomic nervous system.

When you're not feeling well & improve your performance!
4 Stretches to Regulate the Autonomic Nervous System

The four stretches that regulate the autonomic nervous system are recommended by Professor Kobayashi, a professor at Juntendo University School of Medicine and a sports doctor for top athletes.

The movements are simple, so you can practice them at home or on the go in just a few minutes.

Incorporate stretching into your daily life to regulate your autonomic nervous system and help maintain your mental and physical health.

(1) Stretching the sides of the body

Stretching Procedure

1. Stand with your feet shoulder-width apart.
2. Raise both arms and grab the tip of your right hand with your left hand.
3. As you exhale, lean your torso to the left and stretch your right side.
4. Inhale and return your torso to the starting position, stretching your body upwards.
5. Switch hands and repeat the same process on the other side.

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This stretch promotes blood flow to the muscles while balancing the autonomic nervous system by stretching the side of the body. When stretching the side of the body, the intestines on the bent side are compressed, which can also stimulate the intestines. For best results, hold the edge of the body with your hand.

(2) Stretching the arms, back, and sides

Stretching Procedure

1. Stand with your hands shoulder-width apart.
2. Extend both arms in front of you and grab the tip of your right hand with your left hand.
3. As you exhale, pull your right arm to the left with your left hand.
Stretch it in three directions: diagonally upwards, straight to the side, and diagonally downwards.
4. Return to step 1, switch your gripping hand, and pull on the other side in the same way.

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This is a stretch that stimulates the muscles in your arms, back, and sides in a balanced manner.
Holding the edge of your hand makes it easier to stretch the muscles and is more effective.

(3) Stretching to move the shoulder blades

Stretching Procedure

1. Stand naturally or sit in a chair and relax.
2. Stand up straight, extend your right arm forward with your wrist facing up, and bend your elbow at a right angle. At this time, place your left hand on your right elbow to support it.
3. While remaining in the same position, rotate your right wrist in circles.
4. Switch to your left arm and repeat steps 2 and 3.

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Moving your wrists moves your shoulder blades, increasing your range of motion.
The key is to firmly support your elbow with your opposite hand.

(4) Stretching to move the hip joint

Stretching Procedure

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You can stretch more effectively if you keep your toes pointed toward the ceiling and do not tilt them outward.

Don't hold your breath, just focus on breathing slowly and deeply.

The synergistic effect of stretching and music to regulate the autonomic nervous system

Why not stretch and relax your body while listening to some soothing music?

At Healing Plaza, we have a wide selection of music that gently affects the autonomic nervous system.
By approaching it from the auditory perspective, you can expect an even more relaxing effect and help you forget the hustle and bustle of everyday life.

Therapy music that shifts the parasympathetic nervous system to dominate and relaxes the mind and body.

With the widespread use of television, computers, and smartphones, modern people can access any information 24 hours a day through social media and the Internet.

While convenience and comfort are increasing, more and more people are being forced to process the constant influx of information, making it difficult to relax even at night when they should be resting.

Taking this social background into consideration, we focused on the function of the "autonomic nervous system" which regulates each organ in the body, and designed music to support "increasing the parasympathetic nervous system and decreasing the sympathetic nervous system = relaxation of the mind and body."

Under the supervision of a clinical psychologist, this product was produced after verifying the effects of music on moderately enhancing the activity of the parasympathetic nervous system and balancing the autonomic nervous system using physiological and psychological indicators.

Therapy music that shifts the sympathetic nervous system to dominate and invigorates the mind and body.

Living in modern society, the widespread use of television, computers, and smartphones means we can access any information or object at any time, anywhere.

While convenience is increasing, lifestyles are becoming more diverse, and an increasing number of people are suffering from chronic fatigue and a decrease in daytime concentration and motivation due to poor lifestyle habits such as staying up late and eating irregularly.

Taking this social background into consideration, we at Della have focused on the function of the autonomic nervous system, which regulates each organ in the body, and have designed music to support "increasing the sympathetic nervous system and decreasing the parasympathetic nervous system = revitalizing the mind and body."

This was produced under the supervision of a clinical psychologist, after verifying the effects of music on moderately enhancing sympathetic nervous activity and balancing the autonomic nervous system using physiological and psychological indicators.

Therapy music that "regulates the autonomic nervous system while listening to music" is supervised by Dr. Kobayashi Hiroyuki, author of the popular book "Why is this good for your health?", which has sold over 480,000 copies.

The most important point in controlling your autonomic nervous system (sympathetic and parasympathetic nervous systems) is to be conscious of doing everything slowly.

This music will smoothly encourage you to "act slowly," "not get angry," and "have a relaxed mind," and you can use it as self-training to envision yourself tomorrow in a positive way.

Of course, you can listen to it when you want to relax, but what's even more effective is listening to it at the end of the day while reflecting on the day and imagining yourself tomorrow.

The music, which is composed of fresh and hopeful melodies like new green leaves and refreshing natural sounds such as birdsong, will reset and treat your mind.

The CD booklet also includes advice directly from Professor Kobayashi, a leading expert in autonomic nervous system research, on "lifestyle habits for regulating the autonomic nervous system."

Controlling the autonomic nervous system means controlling the "quality of life," so to speak.

With this album, you can achieve a brighter tomorrow that is fulfilling both physically and mentally!

summary

When you want to balance your autonomic nervous system, it is important to move your body moderately.
The stretching techniques introduced here can be easily practiced at home or on the go.

It can make you feel refreshed in a short amount of time, so try incorporating it into your daily life.

■ Quote: "Balance the Autonomic Nervous System: Mental Treatment for Mind and Body" booklet, Supervised by Hiroyuki Kobayashi (Professor, Juntendo University School of Medicine)