Posts Tagged ‘Exercises’
How To Relax Tense Muscles
If you’re like me you will occasionally notice that your muscles feels tense and knotted. The usual answer for this is to get a massage or have a long soak in a hot bath. However there’s times when those options simply aren’t available, such as when you’re at work in the middle of the day. Well today I have a quick tip that will allow you to relax those tense muscles no matter where you are, in fact you could be talking to someone and they probably wouldn’t even notice.
The key to relaxing those tense muscles is to tense them. No, that isn’t a typo or mistake – if you want to relax tense muscles you should tense them as hard as you can. Let me explain. When you tense or flex a muscle you cause it to expand and tighten. That means when you release the tension it will loosen, making it feel nice and relaxed.
You can try it right now by following these simple instructions.
1. Get yourself in a position where the tense, tight muscle can be flexed. Most of the time the best way to do this is to be stood up.
2. Breathe in deeply through your nose and slowly tense the offending muscle until it is as “hard” as you can get it. Hold the muscle right there for a couple of seconds.
3. Now breathe out through your nose and gradually loosen the flexed muscle until it returns to it’s normal state.
4. Repeat this exercise until the muscle feels completely relaxed and free of tension. Typically this takes five repetitions.
That is how to relax tense muscles.
An added bonus of this exercise is that it will also improve the density and flexibility of your muscles. I often relax my muscles in this way in the early afternoon and it keeps me feeling loose and relaxed for the rest of the day.
50 Great Ways To Relax
50. Don’t multitask!
49. Sing in the shower. Go ahead, no-one’s listening.
48. Look in the mirror and smile. Don’t laugh though or you might hurt your feelings. 
47. Whenever you feel stressed about a situation ask yourself, “Will this matter in a years time?”. The answer is probably no.
46. Pet your pet. It’s what you got them for!
45. Play some relaxing music in the background.
44. Have one day a month where you avoid electronics. Phones, TVs and computers can over-stimulate the mind. This will also give you a full day of quality “me time”.
43. Stretch your muscles out for five minutes. This will leave you feeling calm, loose and relaxed.
42. If you’re having a difficult time talk to a friend about it. A problem shared is a problem halved.
41. Spend a night wrapped up on the coach watching your favorite TV show or DVD.
40. Ask your partner to give you a back massage. If you’re single you could treat yourself and go to a spa with friends.
39. Go for a walk and get some fresh air.
38. Before you go to bed have a warm drink, this will help you drift off to sleep.
37. Turn off anything that makes a noise and appreciate the silence.
36. Think about things in your life that make you happy and resolve to do them more often.
35. Dance around the house to some upbeat songs.
34. Don’t watch the news before going to bed. It causes anxiety and can disrupt your sleep.
33. Take the time to put your feet up and relax with a cup of tea or coffee.
32. If you’re busy at home turn off the phones so you won’t get interrupted and the work will be finished quicker.
31. Whenever you feel tense step back and take ten slow, deep breaths.
30. Light a scented candle and enjoy the relaxing aroma.
29. Writing is therapeutic so try starting a journal. Write about whatever you want but try to end it on a positive note.
28. Take a nap. Not only will this refresh you but people who nap tend to have a better memory than those who don’t.
Why don't you go for a walk...after reading this list of course!
27. Learn a new skill. This will invigorate your mind and give you a new sense of energy.
26. Cut out any activities in your life that you don’t enjoy and aren’t necessary.
25. Buy yourself a stress ball or Chinese worry balls and go to town on them.
24. Lie down in the sun, but don’t forget to protect yourself with sun block.
23. Consciously relax your face muscles and allow your shoulders to drop.
22. Hit something. Note I said “something” not “someone”!
21. Look up at the sky and allow yourself to daydream.
20. Go somewhere new. It doesn’t matter if it’s 10 minute or 10 hours away.
19. Wear comfortable clothes. If you have a 40inch waist don’t wear 38 inch jeans because of a vague sense of vanity.
18. Tense all the muscles in your body and then let them go limp.
17. Hydrate yourself properly with a glass of water.
16. Find a spare moment to tell yourself “I am a calm, relaxed individual” over and over in your head.
15. On nice days leave the office and eat your lunch outside.
14. If you want to cry, CRY! Releasing emotions this way will make you feel much better afterwards.
13. Take your children or dog to the park.
12. Have a soak in a nice, hot bath.
11. Open up a few windows and let the fresh air energize you.
10. If you take sugar in tea or coffee start to slowly cutback. Go from two teaspoons to one, then once you’re used to that from one to none. Sugar causes hyperactivity and anxiety.
9. Constantly change up your daily routine. A change is as good as a rest.
8. Before you start a big task jot down exactly what needs to be done in order. This will focus your mind and help you to avoid stress.
7. Cut down on meat and processed foods and replace them with fruit, vegetables and nuts.
6. Visit the local library. It’s guaranteed to be quiet and you might just find a book that you can relax with while reading.
5. The hypnotic state is an extremely relaxing one. So why not download the free Deep Relaxation Hypnosis MP3 here on Relaxation Haven or…
4. Buy a relaxing hypnosis session from a reputable online resource such as HypnoBusters.
3. Start participating in a yoga class. You’ll improve your fitness and flexibility plus get to meet new people.
2. Take 10 minutes in the morning to meditate.
1. Come to Relaxation Haven and we will teach you about methods of relaxation as well as provide great videos and audio.
An Overview of Yoga
Evidence of the practice of yoga goes as far back as 3000 BC. Archaeologists have found seals of the Indus Valley Civilization depicting people as well as godlike entities in various forms of meditative and yogic poses. The word “yoga” comes from the Sanskrit yuj, which means to unionize. This is in reference to the way yoga unionizes the mind and the body.
The Purpose and Goals of Yoga
A young woman in a yoga stretch.
The original purpose of yoga was a spiritual one. While spirituality has almost disappeared from Western society we have still managed to find a place for yoga in our lives. A poll taken in 2006 revealed that over fifteen million Americans practice yoga on at least a semi-regular basis. Now people tend to treat yoga as another form of exercise, a way to improve flexibility and overall fitness, however without even realising many of these people will feel the mental benefits yoga provides. Through a combination of physical poses, breathing techniques and meditation yoga you will feel much more centred, calm and relaxed after you have practiced yoga.
The goals of yoga depend on the individual. Some practice yoga to loosen their muscles, others to find enlightenment, while others still do it to reduce their stress levels and relax after a busy day. Whatever your goal yoga can probably help you to achieve it. And the great thing about yoga is it can be tailored to anyone of any age, size or level of fitness.
Getting Started
It’s hard to describe many yoga positions or exercises textually which is why I posted a video earlier which contains a great beginners guide to yoga. You might like to try these exercises for a few weeks before purchasing a DVD full of yoga exercises or alternatively many leisure/rec centres and gyms hold regular yoga classes with fully qualified instructors.
Useful Yoga Resources
Here are a number of sites, articles and videos that you might to like to visit to find out a little more about yoga and its many positive effects.
Disabled Vet Walks Again Thanks to Yoga *MUST SEE*