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Relaxing Muscles Can Be the Key to Reducing Stress
from: NK Media Perhaps you're an airline pilot who's just spent hours in the
cockpit. It seems like every muscle in your body is tense and
you need relief. Or perhaps you're a stay-at-home mom who's
spent the better part of your day cleaning your house. You feel
as if your nerves are shot and you desperately want to feel
better.
In both instances, the key to relieving stress may be
progressive muscle relaxation. It's a technique that began in
the 1930s, but still has relevance today. With this technique,
muscle groups are flexed and then relaxed in short order. The
foundation of this technique is the concept that physical
relaxation leads to mental repose. While the method does involve
activating the muscles, you don't have to be a weightlifter to
try it. That's because it requires no special training. In fact,
virtually anyone can master the technique.
In general, you'll want to practice the method ten to 20
minutes a day. But don't blame yourself if you don't master it
on the first try. It's best to take a gradual approach,
improving your muscle flexing capabilities over time. You'll
need to rehearse the technique again and again in order to
obtain maximum benefit. You'll also need to be patient because
you might not be able to pick it up in a single afternoon. But,
in the long run, it will be well worth the effort.
Progressive muscle relaxation is referred to as a deep
relaxation technique. This means that it can not only reduce
stress, but also help alleviate chronic pain and sleeplessness.
Doctors often use the technique in an effort to treat migraines
and cancer. Usually, the relaxation technique begins with the
feet and the legs, then gradually moves up the body to the
chest, neck, and face. However, some physicians may try to relax
muscle groups in a different order.
After some time, the amount of muscle tension attempted is
increased in order to maximize the work of the muscles. You can
engage in this exercise while seated, or you can do it lying in
bed. Make sure, however, that you attempt it only in a place
that is quiet and tranquil. Otherwise, you might find it
difficult to complete the exercise. To begin with, tighten the
muscles for about eight seconds and then release. Relax for
about 30 seconds, then move onto another set of muscles. You
might use progressive muscle relaxation in conjunction with
imagery. In other words, you might imagine that you are like a
wave of the ocean unleashing your power by flexing your muscles.
Through progressive muscle relaxation, you can learn to
interpret your body's cues. In this way, you can identify signs
of tension within your body and determine ways to correct it. As
a result, you should feel much less stress and may even feel as
if you have more energy. Because progressive muscle relaxation
has been around for decades, it is proven effective. Therefore,
it is not a fad, but a legitimate relaxation technique.
Your initial relaxation session should last about an hour. You
will engage in such activities as making a fist, bending your
arms, raising your eyebrows, clenching your teeth, pulling up
your shoulders, tightening your abdominal muscles, and lifting
your heels. In time, such exercises will become second-nature to
you. However, you should not try to speed up your exercises--the
point is to remain relaxed, not to quicken your pace. The
exercises may be a perfect activity on a Saturday morning or
Sunday afternoon--whenever you're ready to relax.
Progressive muscle relaxation is for anyone. Whether you work
at a construction site or a classroom, in a music hall or in a
meat market, you can benefit from the relaxation exercises.
Granted, it may be hard for you to relax at first, especially if
you are a Type A personality. But, chances are, you'll quickly
master the technique and learn to enjoy your exercises. In time,
such relaxation exercises should become a natural part of life.
You'll feel healthier, more energetic, and less stressed.
Chances are your attitude will brighten, since the weight of the
world has been taken from your shoulders. You'll find that time
relaxing is truly time well-spent.
About the author:
newkerala.com is a top Online Newspaper published from India
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