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A simple routine constructed round
‘clench-and-let-go’ exercises can be very effective for releasing
stress in a variety of everyday situations. These exercises work by
what is called 'reciprocal innovation' voluntary muscular
contraction is followed by relaxation.
1. Sit quietly, eyes closed. Clench both fists and hold them
clenched for 15 seconds. Then relax them and feel the tension drain
away from your arm muscles. Repeat twice.
2. Hunch
your shoulders for 15 seconds, bringing them right up towards your
ears. Relax, then repeat twice.
3.
Now smile as widely as you can,
trying to make the smile stretch right across your face: hold the
smile for 15 seconds, then relax. Repeat twice.
4.
Push up your eyebrows so that
you look really surprised. Hold, then relax. Repeat twice.
5.
Finally, screw up your eyes as
tightly as you can, then relax. Repeat twice.
The same principle can be extended
to build up a more elaborate routine, which would be an ideal way to
unwind on getting home after an exhausting day. For maximum
effectiveness, wear loose clothing and do the exercises in a quiet,
dimly lit room, either lying on a bed, sofa or on the floor with
cushions, or stretched out in a comfortable armchair:
1. Screw up your toes slowly, hold briefly, then relax.
2.
Gently pull up your toes
towards your head; hold briefly, then relax.
3.
Stretch out your legs to
tighten your calf muscles; hold briefly, then relax and take a short
rest.
4.
Push your knees together, to
tighten the thigh muscles. Hold, then relax.
5.
Pull in the muscles in your
behind, then relax.
6.
Push out your stomach, making
it as full as you can, hold and relax. Now pull in the muscles in
the opposite direction, hold and relax.
7.
Apply the exercises for the
toes in steps 1 and 2 to your hands.
8.
Pull your shoulder blades
closely together gently; hold and relax.
9.
Shrug your shoulders, hold and
relax.
10.
Turn your head from side to
side, then push it back gently, holding and then relaxing after each
movement.
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