Relaxation exercises not only work for us so that we can release tension from each of our muscles, but they are also of great help to be able to maintain control when we have stress. If we are constant when performing each of these exercises, we can take advantage of the skills achieved to reduce many typical symptoms of anxiety and achieving excellent benefits.
Among the benefits of performing relaxation exercises we can mention, the possibility that it gives us to lower the heart rate, reduce blood pressure, with them we can also have control in the way we breathe, and cause the flow of blood in the main muscles to increase.
In addition, it is of great help to relieve chronic pain, it can elevate our mood and greatly improve our ability to concentrate. Do not forget that practicing this kind of exercises decreases fatigue and also gives us the ability to increase our confidence in order to have better control of problems.
While we already know what relaxation is about and also each of the benefits it can offer us both physically and mentally, it is important that we also have knowledge about the types of relaxation exercises we can do.
First, we have relaxation that is autogenous, with this we mean everything that comes from within us. Usually, what is recommended is that we can use images that we can see and that at the same time we can have awareness of our body in such a way that we can decrease stress.
Then we have muscle relaxation that is progressive and finally to what is visualization, this is a relaxation technique where we have to try to form images in the mind to somehow make what is a visual journey to a state of peace, with which we can stay calm in any situation. If you want to learn how to train at home exercises focused on relaxation, keep reading this post.
What do you need for Relaxation Exercises – Do Relaxation Exercises?
- Wear comfortable clothes for better movement
- Have knowledge of breathing techniques
- Find a position where we can be comfortable doing the exercises
- We must be in a place with a lot of silence
Instructions for Relaxation Exercises – Doing Relaxation Exercises
- The first thing we have to do is be in a position where we can feel comfortable and that way, we have to loosen our body, while breathing deeply and quite deeply.
- Now we begin to work the muscles of the hands and forearms, for this we have to clench the fists simultaneously, in this way we can realize that we feel tension in these parts of the body. We have to concentrate on each of the things we feel at that moment for at least 5 or 7 seconds. Once that time has passed, we release our hands in such a way that the tension we have in those muscles can be released, and we concentrate on each of the sensations that occur at that moment (they are called distension) for about 20 seconds. In this way we can realize the difference that exists between each of the states.
- Then we relax the muscles of the biceps. For this we have to bend the elbows and make a little tension in the biceps for at least 5 or 7 seconds. Once this is done, we place the biceps loose and stretch our arms. Then we concentrate on the feeling of distension for at least 20 or about 30 seconds.
- To relax the muscles of the triceps, we have to stretch both arms forward so that they can be in a parallel position between each one and also with reference to the floor, then we have to make tension in what is the back of our arms. Then we have to loosen and put our arms back in the starting position. We have to notice the difference between the sensations.
- We move on to the muscles of the shoulders. To do this we have to raise our shoulders upwards so that it seems that we want to touch our ears. We keep the tension a little and concentrate on each of the sensations of all these areas. Then we have to let go of our shoulders.
- Now we move on to relax the muscles that make up the neck. To do this we proceed to tilt the head forward in such a way that it seems that we want to touch our chest with the chin, but we have to do it slowly. As we do this, we should feel the tension in the back of our neck. Then we have to slowly return to the initial position where we are at rest and concentrate on détente.
- Then we push with what is the back of our head and not with the nape area, which is the back where we are supported. This is where we have to focus on the tension that occurs in what is the front of our neck and then we release all the tension to be able to loosen up.
- To relax the muscles of our forehead, we proceed to raise the eyebrows until we observe that wrinkles appear on our forehead, at this time we will notice the tension that occurs and then release them.
- To relax the muscles of the eyes, we have to squeeze the eyes quite hard causing our eyes to wrinkle, this is when we must be attentive to the tension that occurs and then we release this tension.
- Now we move on to relax the muscles of our cheeks and lips. This happens we smile a little without our teeth being seen. In doing that we must focus on the tension occurring in each of those muscles and then release the tension.
- Once the previous step is done, we take the opportunity to relax the muscles of the jaw. To do this we have to open our mouth slowly until we can reach the maximum. By keeping our mouths open we must concentrate on the tension that occurs and after this we saw it to be able to notice the difference.
- To relax the muscles of our back and chest, we have to form an arch with our torso, so that our chest can go out to the front while our shoulders and elbows are back. Then we have to put the shoulder blades together and, in this position, we maintain the tension. Then we have to let go and go back to the position we had at the beginning.
- Now we have to move on to the muscles that make up the abdominals. Here we have to position ourselves in such a way that we can keep our abdomen inward, concentrate on the tension that occurs at that moment and then let go.
- Now we have to position ourselves in such a way that we can pull our abdomen out, concentrate on the tension of that position and then let go.
- To stretch the muscles of the thighs, we have to contract them simultaneously, we stay focused for a moment on the tension of this movement and then release it in order to release it.
- Now we have to relax the muscles of the twins. To do this, we have to point our feet in the direction of our head, until we can concentrate on the tension that occurs in each of those muscles and then we release to be able to release the tension caused by the exercise.
- Finally, we go on to perform exercises to be able to have a relaxation of all the muscles that make up our feet. In order to do this, we have to place our feet towards the bottom in such a way that we can make the internal form a straight line with our legs. We perform some tension with our feet for a few seconds only and release to be able to release it.
Tips for Relaxation Exercises – Doing Relaxation Exercises
- These are exercises that we should practice at least a couple of times a day for an approximate time of about 15 or about 20 minutes.
- They are exercises that we have to do for at least a week or two before we can start with any other routine.
- We have to keep a record of each of these exercises, therefore we have to write down in it what have been the results we have obtained with each of these exercises.
- We have to know the difference between what is the time of tension and the time in which we have to remain completely relaxed.
- The tension that occurs in each of the exercises has to last an approximate time of at least 5 or also 7 seconds.
- We must also remember that the time of relaxation can be in an approximate of about 20 or about 30 seconds.
- It is important to remember that we must be very careful when we work the muscles of the neck and also those of the back, because if we tense them too much it can cause us to have pain.
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