Tense and Release
If you've never tried a relaxation exercise before, you may not know what relaxation truly feels like. That's the point of this exercise - to show you in no uncertain terms the difference between 'tense' and 'relaxed'. It's also fun to do, in my opinion.
You can try this sitting if you wish but it will be much easier if you find a comfortable spot where you can lie down and completely stretch out. Take a few moments to simply 'be' and take several deep breaths. When you're ready, turn your attention to your feet.
Completely contract the muscles in your feet. I mean, just turn those toes under and squeeze! Do it until you can't squeeze any more...and hold it. Yes, hold it. (you can do it!) Don't worry about it if you start to shake - it's normal. Hold the tension for about 10 seconds and then just let go. Notice how you feet feel now - that is what relaxation feels like!
Do this for each part of your body. Work your way up - contract, hold and release the muscles in your calves; thighs, buttocks, belly...
When you get to your arms, you'll be doing the entire arm at once. Make a fist before you contract your muscles and then proceed as before. Continue to work your way up, tensing your neck and releasing.
Here's what you do to relax your head: Do a 'closed mouth' grin and turn the corners of your mouth up as far as you can. At the same time, pull your eyebrows down as far as they will go. Hold this for 10 seconds and release.
Now all there is left to do is lie still and bask in the sensation of being relaxed. Enjoy!
Suggested Pdf Resources
- Relaxation and Stress Reduction Techniques
- being tense as you do this. When you release the tension do so abruptly if you can, since this will create a more sudden feeling of limpness and relaxation.
- Desktop Yoga Week 1 - Week 6.pub
- As you exhale, release the air from the “balloon”. • Take time to become aware of your movements.
- Voice preparation and Pre vocal warm-up exercises Lying on floor
- Tension release exercise. Lie down (right toes tense and release, left toes, up to Jaw).
- Deep Muscle Relaxation
- the effect of controlling pain. Muscle relaxation is very easy to use, and consists of learning to tense and release various muscle groups throughout the body.
- Road to Resiliency 20 minute workshop
- A full progressive relaxation technique allows you to tense and release your muscles for your entire body.
Suggested News Resources
- Poster for TEXAS KILLING FIELDS Starring Jeffrey Dean Morgan & Sam Worthington
- By Pietro Filipponi Directed by Ami Canaan Mann, the true story crime thriller also stars Chloe Moretz, Jessica Chastain, Jason Clarke and Stephen Graham it is set to hit theaters in limited release October 7.
- Mother whose sons died in fire is set for bond release
- to be released to be able to grieve for her children appropriately, he said. "She'd like to be able go to the cemetery, go to their graves and pray over their bodies," Mr. Jones said.
- ALPHAS "Catch and Release" Review
- Her scenes in the first half of the episode were tense and even as Nina became comfortable with her, I was skeptical and uncomfortable.
- S. Koreans Protest North's Prison Camps
- By EVAN RAMSTAD SEOUL—Several hundred South Korean activists on Saturday protested North Korea's use of concentration camps and called on Pyongyang to release South Koreans who are believed to be imprisoned in them.
- LA Galaxy Defeat Liga Alajuelense In Champions League Match
- The mood on the pitch was tense, and the goals seemed to do little to diffuse the tension. When Omar Gonzalez headed in David Beckham's corner kick in the 38' there was a release, but it didn't feel good enough.
Suggested Web Resources
- How to Perform Progressive Muscle Relaxation - wikiHow
- Nov 8, 2009 With each tense and release cycle, you'll notice it becomes easier and easier to release and relax each muscle group.
- Yoga Meditation: Relaxation Before Meditation
- The basic practice is simply to tense muscle groups, and then release the tension .
- Stressed out? Tense-and-release relaxation can help you cope
- Oct 16, 2006 If you're stuck in a stressful situation, try this tense-and-release relaxation exercise. It may help things look clearer in a few minutes.
- Tense and Release - part 1 - YouTube
- Oct 26, 2009 Tense and Release - part 2by tenseandrelease1 views · Thumbnail 6:35.
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