There are two ways you can relax the body:
1. Physically (Progressive relaxation) – Loosen up the muscles to relax the mind.
2. Mentally (Autogenic relaxation) – Unwind the brain to settle down the body.
NOTE: It will take approximately 4 minutes if you hold for 30 seconds and works best with closed eyes.
Breathe in through your nose and out through your mouth when doing each body section (one area at a time).
Physical relaxation techniques:
Starting with your:
Toes – Point toes for 15- 30 seconds or as long as your body will allow
Flex (point toes toward the ceiling) for 15-30 seconds
Relax toes for 5 seconds
Legs – Tighten for 15-30 seconds
Relax for 5 seconds
Thighs – Tighten for 15-30 seconds
Relax for 5 seconds
Abdomen – Tighten by squeezing stomach in tight 15-30 seconds
Relax by letting belly come out and hang loose 5 seconds
Tighten by squeezing cheeks together for 15-30 seconds
Relax by releasing for 5 seconds
Shoulders – Tighten by pushing shoulders toward ears for 15-30 seconds
Relax by lowering shoulders to the normal position for 5 seconds
Arms – Tighten by pointing fingers and stretching arms for 15-30 seconds
Relax by closing fingers and letting the shoulders sink back for 5 seconds
Neck and face –
Tighten by turning to one side and making the ugliest face you can to tighten facial muscles for 15-30 seconds
Relax by turning face back to the front and smiling for 5 seconds
Repeat on the other side
End the exercise by contracting the full body at the same time, starting with the toes and moving up to the face.
Hold for a count of 15-30 seconds or as long as you can, breathing in through the nose as you count 1 second……..15 seconds.
Slowly puff out through your mouth, counting 1 second…….30 seconds, relaxing the toes, legs, thighs, stomach and glutes, shoulders and arms, and neck and face.
Your body should feel exhilarated and less stressed.
Next Saturday we will do an autogenic relaxation technique. Tune in…