Relaxation time

What is relaxation? This concept has several explanations. Chemists define relaxation as an onset of balance, philosophers talk about a complete stoppage of time, most guides reveal the meaning of this word as "muscle tone reduction", or complete relaxation.

In fact, all these concepts can be combined into a single whole, because relaxation is relaxation, in which time seems to be stopped, and this is impossible without internal and external balance. The place and time of relaxation are extremely important. The formula is simple: privacy, comfortable surroundings, clean air. Solitude is especially important for beginners, as they need to learn to focus on their senses by listening to their own body. Discomfort (for example, cold) will not allow you to tune correctly. Well, clean air does not require explanations at all.

Let's start with the most accessible and the simplest. We lay down on the rug (or on a rather large bed), we raise our legs and arms, we throw our heads up, we close our eyes. At the inspiration mentally we say: "I", on exhalation - "I relax", on a new breath: "and", on exhalation - "I calm down".

The relaxation time is 10 minutes. We inhale through the nose all the energy and strength of fresh air, and through the mouth we exhale the accumulated stress. The body relaxes and becomes heavier. Listen to the sensations ...

Complete muscle relaxation occurs only when the tension alternates with relaxation.

1. We begin with the muscles of the face (and at the same time with the fight against wrinkles). Keep your eyes tightly closed, so that your nose wrinkles. Hold the voltage for 5 seconds and abruptly relax. After 20 seconds of break again, we strain the muscles. In total there are five repetitions.

Now firmly, to the maximum tension, we close our lips. We relax the muscles. Exercise according to the previous scheme: 5 seconds of tension, 20 seconds for rest (relaxation). Five repetitions.

Such trainings will not create unnecessary wrinkles on your face. On the contrary, you strengthen the muscles of the face by making it younger. Do not forget about the important details: with really relaxed facial muscles, teeth are not closed. The relaxation time is 5 minutes.

2. The muscles of the hands. We squeeze the fist of the hand, maximally strain the shoulders and forearms. Hold the position for 20 seconds and gently relax to a sense of weightlessness. After a moment of relaxation, we strain the muscles again. In total there are 5 such repetitions. The total relaxation time is about 7 minutes.

3. Neck, shoulders. This zone is particularly loved by stress. We lift the shoulders up, maximally straining both the muscles of the neck, and the muscles of the back. We hold the voltage state for 20 seconds and relax for a couple of minutes. Feel the pleasure of the liberated body. Repeat the exercise 4 more times. The total relaxation time is 10-12 minutes.

4. Thorax. Exhale the air and hold our breath. At this time, we strain the muscles of the chest as much as possible . We relax them on inspiration. We rest by enjoying muscle relaxation. We continue, but now on the contrary: we strain the muscles after inhalation and relax them already on exhalation. The relaxation time is 8-9 minutes.

5. The abdomen. We hold our breath on inhalation, strain the press. Slowly exhale and relax. Feel the tension and fatigue with each exhalation. Do not forget about breathing: breathe through the nose, exhale, respectively, through the mouth. The relaxation time is 5-6 minutes.

6. Buttocks and legs. We squeeze the buttocks. The maximum. Feel how they stony. We relax. Repeat 5 times. Now we strain the muscles of the legs from the hips to the heels. We fix the position for a few seconds and relax. Repeat 5 times.

The simplest exercises described can be done by anyone. Maybe at first everything will not go smoothly. Muscles are not used to such an equilibrium state and can "resist" for a while. But daily exercises will definitely give results.

Complete the complex with the very first exercise with the pronouncing on the inspiration "I", on exhalation "relax", in the new inspiration "and", on exhalation - "calm down," and relax completely. Lie so for at least a few minutes, enjoying the pleasant warmth and ease over the body. Feel how calm is born in you, how it fills you ...

Remember: Muscle relaxation is effective in fighting stress. Over time, you can relax in any environment and at any time.