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Psychological relaxation exercises

Psychological relaxation exercises

relaxation exercises
Psychological relaxation is scientifically defined as resting the nerves and reducing the severity of nervous and psychological tension, so that relaxation exercises calm the nerves and solve psychological problems for individuals, in addition to their ability to treat high blood pressure problems, sleep problems such as insomnia, and head pain of all kinds, and it is one of the effective methods That helps smokers overcome their desire to smoke cigarettes of all kinds.
Method of psychological relaxation exercises
Neck muscles
Rest your head back on the area on which you rest until you feel the tension in the neck and upper back areas, then return your neck to a comfortable, natural position.
Move your head toward your chest until you feel tension and tightening of the front muscles of the neck, then return your head to a comfortable, natural position.
Facial muscles
Close your eyes tightly until you feel the tension in the area above the face and forehead, then relax your eyes gradually, to a comfortable position.
Press your jaws and teeth tightly until you feel tension, then relax and return to normal position.
Press your lips firmly inwards until you feel tension and tension around your mouth, then relax and return to the normal position.
Take a deep breath with your nose, then hold it in your chest for a period of ten seconds as a minimum, then exhale it gradually with your nose and mouth.
Abdominal muscles
Contract your stomach muscles inward, hold this position for several seconds, then relax and return to a normal position.
back muscles
Bend your back, trying to touch your toes with your fingers until you feel a tightening in the back muscles, then relax and return to your back to a normal position.
The muscles of the thighs
Extend your legs apart as much as possible until you feel tension and muscle tension in the thighs, then relax and return to a normal position.
Stick your knees together, then move your legs apart as much as possible until you feel the muscle tension, then relax and return to a normal position.
Leg muscles
Bend your feet forward toward your face so that the leg with the foot is at a right angle until you feel the muscle tension in the lower legs, then relax and return to a normal position.
Bend your feet back toward the wrist of the foot so that the leg with the foot forms an obtuse angle, and maintain the position for several seconds until you feel the muscle tension in the area above the legs, then relax and return to a normal position.
Post-relaxation advice
Breathe deeply through your nose, hold it in your chest for a period of ten seconds as a minimum, then release it gradually by nose and mouth. Repeat the process minimum of three times.
Close your eyes, imagine that you are on a journey, and watch the shape of the water slowly flowing through the body from the bottom to the top, passing through the various areas of the body.
Remember the happy situations that happened with you in the past; This is to reduce stress and anxiety.

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