Day-to-day life is generally lived in a hurry and in tension. Some of this tension is positive, but there is another that urgently needs to be released, namely in muscle areas that prevent mobility or thought.
This small guide was developed by a group of physiotherapists as a form of muscle relaxation so that you can feel the main points of muscle tension. In an almost meditative way, it will allow you to recognize your body, the most tense points and how to release them a little and thus feel better.
Steps
1- Find a quiet space where you can relax, sit or lie down. If it is in a natural space, the effects can be even better.
2- You will gradually work with different groups of muscles, which will allow you to identify areas of tension and how to release them
3- Start by putting your breathing in a smooth rhythm. Inhale through your nose slowly, hold the air and release it equally slowly. Create your rhythm and be aware of any tension, releasing itgradually while breathing
4- Start the exercise at the top of your body and proceed down to your feet.Create tension in the area of your body on the inhale for a few seconds, then slowly release it on the exhale.After each relaxation period, take a break and continue the tension/relaxation exercise to the next zone.If you feel distracted, refocus on the area of your body you are working on.
5- Body zones:- Forehead (raise eyebrows)
- Eyes (blink)
- Mouth (open mouth wide)
- Neck (tilt head back)
- Shoulders (raise shoulders)
- Arms (stretch arms)
- Biceps (flex the biceps)
- Lumbar (arching the lower back)
- Buttocks (tighten the buttocks)
- Legs (stretch the legs, making tension in the thigh)
- Calves (pull toes up)
- Feet (curl toes feet down)
6- Feel the relaxation in the muscles throughout the body. keep breathing slowly
7- When finished, slowly return to your routine, countingslowly up to 10Take the opportunity, throughout this exercise, to mentally record the changes you feel in your body. This will make it easier for you to know what is most effective for you, and make relaxation a daily habit.
Adapted from: BelievePerform (@BelievePHQ)
Comments