HAPPY HOLIDAYS! Take Time to relax Progressive Relaxation Exercise This is easy and quick to learn. Try it when you feel anxious, stressed, or when you can't sleep. Doing it every day will give you the most benefit. (Use only if OK with your MD/Health Care Practitioners) (Do not strain. It can help to breath out during a stretch) Lie comfortably with your arms and legs outstretched Clench one fist, gently without straining, and hold it for 10 seconds Relax the fist for 10 seconds, then clench again, and relax Repeat with the other hand Draw the toes of one foot toward the knee, if safe and comfortable to do that Hold for 10 seconds or less Do the same with the other foot Repeat the same sequence for the following body parts, first on one side of the body, then the other. You can experiment with other muscle groups as well. Back of the lower legs. Point, tense your toes, and relax Buttocks. Squeeze together and relax Shoulder blades. Draw together and relax Abdomen. Pull in tightly but gently and relax Neck. Lower your neck gently down toward your chest and relax Face. Gently tighten and contract the muscles around your eyes and mouth, and relax After a week, try combining muscle groups. For example, tense ad relax the following parts together. Hands and arms on both sides Face and neck Shoulders and back Legs and feet After another week, try to quit the tensing part of the exercise. Lie down and focus on different areas, relaxing areas that feel tight. Adapted from--Fibromyalgia and Muscle Pain: Your Self-Treatment Guide by Leon Chaitow, ND, DO, Thorsons, 2001 in Client Education Handouts for Self-Care--Information for People.
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