Taking time out to relax is important for physical and mental wellbeing.
When under stress our bodies react by tensing, readying themselves for either fight or flight. Continuous exposure to stress can lead to an almost constant tension in our muscles, which can cause pain and stiffness in the most commonly affected areas, such as the neck and back, if left unchecked. Muscle relaxation is important to allow the body and mind to unwind and release worry and tension that has built up.
Atmosphere
Creating a relaxing atmosphere is important for reaching a deep meditative state during your muscle relaxation. Soft lighting, incense and gentle music can all help you to relax and feel comfortable.
Warmth
Your muscles will relax more easily if they are warm. This can be achieved by immersing yourself in a warm bath or by doing some light exercise before relaxing the muscles.
Massage
Massage is an effective way of improving circulation to the muscles and creating warmth and relaxation. Use a warming massage oil to improve the level of relaxation and massage deeply into tense areas such as the neck and shoulders. Massage tools can be used for difficult-to-reach areas like the back; you could also persuade a partner or friend to help.
Progressive Relaxation
The progressive muscle relaxation technique is a popular way of relieving muscular tension because it helps to raise awareness of muscle tension as it is happening, allowing for effective treatment. Lie in a comfortable place on your back and concentrate on your left foot. Slowly tense the muscles as much as you can for a count of 10, then fully relax them. Move onto your right foot and repeat, then work your way up your body, focusing your attention on each muscle group as you go until you reach the crown of your head.
Yoga
Yoga combines many muscle relaxation techniques, making it one of the most ideal practices for relieving stress and tension. Beginner's classes generally concentrate on slow, smooth movements that stretch and relax the muscles while you concentrate on breathing deeply and rhythmically to expel negativity and stress.
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