Tension can result from pain or be a symptom of stress, your body's reaction to the demands of a busy life. Relaxation exercises relieve tension by putting you in control of your body's responses so that you can self-induce a state of calm. Should you continue to experience tension-related symptoms, however, you should seek the opinion of your health-care provider, as there might be an underlying medical problem.
Progressive Muscle Relaxation
In this technique, you lie on your back on your bed, with closed eyes, then methodically relax different parts of your body. First, isolate your feet in your mind and become aware of how heavy and solid they feel. Give these heavy, solid body parts permission to sink into the softness of your mattress. Move up your body, repeating the same exercise for your legs, chest, arms, neck and face. To assist the process, you can listen to a calming piece of music such as a ballad or slow movement of a classical symphony.
Guided Imagery
Guided imagery is a form of focused daydreaming. It can be done in a group, with someone taking you through the process, or you can record your own prompts onto a CD. Lying down with eyes closed, you imagine yourself in a pleasant setting, one that represents peace, calm and security. It might be an exotic island, the scene of a childhood holiday, an image of swimming with dolphins -- the choice is up to you. You'll be prompted to bring each of your senses into play, imagining not just what you see, but what you feel, smell and hear.
Slow Breathing
Lie on your back with your eyes shut. Over a period of eight to 10 seconds, draw in a breath through your nose into the deep part of your chest. Hold it for two seconds, then slowly release it. After a few seconds, repeat the exercise. With your mind focused entirely on the simple act of breathing, your body should automatically recalibrate itself into a calm, centered state. If this exercise triggers dizziness or faintness, consult your health-care provider.
Toe Flexes
Remove your socks or stockings and lie on your back. Flex your toes upward, away from your heels, and hold this position for a count of 10. Relax them into their natural position, then, after another count of 10, flex them again. Do this a total of 10 times. As with the slow breathing exercise, these cycles of toe flexes free the rest of your body from tension by focusing your mind onto one very narrow, specific task. If you have an office with blinds and a bit of floorspace, this is a good exercise to fit into a lunch break.
Member Comments