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Muscle RelaxationPublished by Nitin Shah [nitin_shah] on 2008/11/1 (358 reads)Exercise: Discovering Muscle TensionLie on your back in a comfortable position. Allow your arms to rest at your sides, palms down, on the surface next to you. Raise just the right hand and arm and hold it elevated for 15 seconds. Notice if your forearm feels tight and tense or if the muscles are soft and pliable. Let your hand and arm drop down and relax. The arm muscles will relax too. As you lie still, notice any other parts of your body that feel tense, muscles that feel tight and sore. You may notice a constant dull aching in certain muscles.
Exercise: Progressive Muscle RelaxationLie on your back in a comfortable position. Allow your arms to rest at your sides, palms down, on the surface next to you. Inhale and exhale slowly and deeply. Clench your hands into fists and hold them tightly for 15 seconds. As you do this, relax the rest of your body. Visualize your fists contracting, becoming tighter and tighter. Then let your hands relax. On relaxing, see a golden light flowing into the entire body, making all your muscles soft and pliable. Now, tense and relax the following parts of your body in this order: face, shoulders, back, stomach, pelvis, legs, feet, and toes. Hold each part tensed for 15 seconds and then relax your body for 30 seconds before going on to the next part. Finish the exercise by shaking your hands and imagining the remaining tension flowing out of your fingertips. Exercise: Release of Muscle Tension and AnxietyLie in a comfortable position. Allow your arms to rest at your sides, palms down. Inhale and exhale slowly and deeply with your eyes closed. Become aware of your feet, ankles, and legs. Notice if these parts of your body have any muscle tension or tightness. If so, how does the tense part of your body feel? Is it viselike, knotted, cold, numb? Do you notice any strong feelings, such as hurt, upset, or anger, in that part of your body? Breathe into that part of your body until you feel it relax. Release any anxious feelings with your breathing, continuing until they begin to decrease in intensity and fade. Next, move your awareness into your hips, pelvis, and lower back. Note any tension there. Notice any anxious feelings located in that part of your body. Breathe into your hips and pelvis until you feel them relax. Release any negative emotions as you breathe in and out Focus on your abdomen and chest. Notice any anxious feelings located in this area and let them drop away as you breathe in and out. Continue to release any upsetting feelings located in your abdomen or chest. Finally, focus on your head, neck, arms, and hands. Note any tension in this area and release it. With your breathing; release any negative feelings blocked in this area until you can't feel them anymore. When you have finished releasing tension throughout the body, continue deep breathing and relaxing for another minute or two. At the end of this exercise, you should feel lighter and more energized.
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