| If it's so good for us, how come it's so hard to | | | | 6. Feel the muscles relax and become loose. You |
| do? No, I'm not talking about exercise. I'm talking | | | | might want to imagine the tension flowing away |
| about relaxing. It seems like we should be able to | | | | like the water. Focus on and notice the difference |
| chill out and hang loose. Let our hair down and put | | | | between the feelings of tension and relaxation. |
| our feet up. Loosen up. Unwind. Take it easy. | | | | 7. Allow these muscles to stay relaxed for about |
| But we can't. | | | | 8 seconds, and then repeat the tension-relaxation |
| Our shoulders and backs are knotted in pain, we | | | | process with the same muscle group. You'll |
| clench our teeth through the night, we get fuzzy | | | | probably notice more sensations the second time. |
| and distracted with stress, we snap at our | | | | 8. Repeat the tension/relaxation cycle with each |
| families... sound familiar? | | | | major muscle group of your body, proceeding in a |
| And it's not just that being tense and stressed is | | | | systematic way, so that you don't skip any |
| uncomfortable and unpleasant. There are serious | | | | muscles and you don't have to think too much |
| health consequences to being in a long-term state | | | | about it. You might try the following order: |
| of stress. Prolonged stress accelerates aging and | | | | - right foot |
| makes you more vulnerable to illnesses and health | | | | - right lower leg |
| concerns such as high blood pressure, heart | | | | - right upper leg |
| disease, ulcers, autoimmune diseases, cancer, | | | | - left foot |
| anxiety, insomnia, and depression. | | | | - left lower leg |
| But the good news is: you can learn to relax. And | | | | - left upper leg |
| relaxation techniques can do wonders for your | | | | - buttocks |
| health--physical, mental, and emotional. (Not to | | | | - right hand |
| mention making you look years younger!) | | | | - right forearm |
| One tried and true relaxation technique is called | | | | - right upper arm |
| progressive muscle relaxation. Here's how to do it. | | | | - left hand |
| Progressive Muscle Relaxation: Ten Minutes to | | | | - left forearm |
| Better Health | | | | - left upper arm |
| Progressive muscle relaxation is an extremely | | | | - abdomen |
| effective technique for relaxing the tension that | | | | - chest |
| gets lodged in our muscles--tension that we often | | | | - lower back |
| don't even know we are holding. The physical | | | | - upper back |
| relaxation induces psychological relaxation as well. | | | | - neck |
| Your breathing slows down, and your brain stops | | | | - shoulders |
| whirring. Peace at last! | | | | - head |
| Progressive relaxation is a two-step process. First, | | | | - face |
| you tense the muscles in a particular part of your | | | | After you finish the session, relax with your eyes |
| body, e.g your feet. Then you release the | | | | closed for a few moments. Try to maintain a |
| contraction, placing your awareness on the feeling | | | | deep, even rhythm of breathing to maintain your |
| of relaxation. You systematically go through the | | | | relaxed state. |
| muscle groups of your entire body. This usually | | | | Relaxation: A Prescription for Health and Wellness |
| takes about ten minutes. | | | | Good for you for taking the time to relax--it's an |
| If you have a history of serious injuries, muscle | | | | investment in your health. Here are some of the |
| spasms, or back problems, you should check with | | | | wonderful benefits of relaxing: |
| your medical doctor before trying progressive | | | | - slows your heart |
| muscle relaxation. The muscle tensing could | | | | - normalizes your blood pressure |
| exacerbate these issues. | | | | - slows your breathing rate |
| How to Do Progressive Muscle Relaxation | | | | - allows oxygen to be used more efficiently |
| | | | - decreases production of stress hormones |
| 1. Find a quiet place where you will not be | | | | - improves your immune system |
| disturbed. You should have as little background | | | | - reduces muscle tension |
| noise as possible--not even music at first. | | | | - helps relieve pain including headaches and back |
| 2. Wear comfortable clothing, and remove your | | | | pain |
| shoes. | | | | - helps you handle emotions such as anger and |
| 3. Sit in a comfortable chair, if possible. (You're | | | | frustration |
| less likely to fall asleep than if you're lying down.) | | | | - gives you more energy |
| 4. Focus your mind on a muscle group, for | | | | - improves concentration and creativity |
| example the muscles of your right foot. Then | | | | - improves ability to solve problems. |
| inhale and simply contract or squeeze the muscles | | | | With all these benefits, you can hardly afford not |
| for 8 seconds. | | | | to relax! So don't wait for your next vacation. |
| 5. After 8 seconds of tension, let all the effort, | | | | Make relaxation a part of your daily routine--for |
| tension and tightness flow out of the muscle while | | | | your heath! |
| simultaneously exhaling. | | | | |