Work toward relaxing your body with one or two slow breaths. If the muscle group doesn't relax, use the tense and release method.Try to relax tense muscles as you exhale. Starting at your head, assess each muscle group. Continue to breathe slowly and comfortably.As you let this breath out, release as many muscles as you can.Use pillows to get into a comfortable position.When it's time to get up, rise slowly so that you don't get lightheaded.Īfter you have used the tense and release method for a while, see if you can get relaxed without first tensing each muscle group. Remain in this relaxed state for a few minutes.Tighten all of your muscles at the same time.Point your heels until you feel the stretch in your calves.Tighten your thighs and lock your knees.Take in a big breath so that you expand your chest. Release it.Make fists and straighten your elbows.Draw your shoulders up toward your ears.Release those muscles. You can either gently close your eyes or keep them open. Make them contract as if you were frowning. Focus on the muscles in your forehead.
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