Body relaxation and muscle stretching is a common phenomenon to get rid off tiredness and daily frustration. Here are some 5 Best ever Body Relaxation Techniques to reduce stress and getting relaxed and tension free state.
1- Progressive Muscles relaxation:
Progressive muscle relaxation (PMR) is a deep relaxation technique that has been effectively used to control stress and anxiety, relieve insomnia and reduce symptoms of certain types of chronic pain. Progressive muscle relaxation is based upon the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension. The technique of progressive muscle relaxation was described by Edmund Jacobson in the 1930s and is based upon his premise that mental calmness is a natural result of physical relaxation. Progressive muscle relaxation can be learned by nearly anyone and requires only 10 minutes to 20 minutes per day to practice.
“Progressive Muscle Relaxation” techniques Include:
- Relaxing all body parts freely
- Relaxing fingers and digits freely to tense free state
- Breathing slowly by inhaling a lot of fresh air
- Exhaling slowly the air out of the body assuming all the tensions exhaled out
Benefits of Progressive Muscles Relaxation:
- Releases all the tensions and stretches of body
- Allow body to calm completely
- It helps to treat anxiety and stress related disorders
2-Guided Imagery:
Guided Imagery is a convenient and simple relaxation technique that can help you quickly and easily manage stress and reduce tension in your body. It’s virtually as easy as indulging in a vivid daydream and, with practice, this technique can help you to better access your inner wisdom. “Guided imagery” has been found to provide significant stress reduction benefits, including physically relaxing the body quickly and efficiently and even helping participants get in touch with deeper levels of wisdom (held on a subconscious level) that would help them better manage their lives in ways that would reduce stress.
It is about:
- Simply relaxing and day dreaming the strategy we need to be happened
- Thinking about the strategies and desirable conditions for better happening
- Thinking of wanted conditions and situation attentively that not in actual
- Imagination circumstances by will power
Benefits of Guided Imagery:
- It allow people to get relax via imagination and will
- A way of getting relaxed from frustrations and resistances of daily life stances
- A way to imagine better conditions and plan the strategies for good times
3-Mindfulness Meditation:
Mindfulness means to be full aware and conscious about the present at the spot time. Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises. Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops.
- Get your position
- Notice body parts and movements
- Straighten your spine
- Make position of arms parallel to upper body
- Close your eyes and focus on single point or think about one thing
- Get relaxed and feel your breath
- Control wandering thoughts and focus on one goal.
This ‘Mindfulness Meditation’ technique is definitely an effective technique to focus on a single point or goal to be achieve or to get relaxed.
Benefits of Mindfulness Meditation:
- Self-control and consciousness
- Meditation helps to focus on a specific goal
- Mindfulness meditation helps to concentrate on targeted point and to know better self
4-Deep Breathing Technique:
Commonly we breathe shorter or have a shallow breaths that may congest or lower our lungs capacity to do better functioning and good oxygen consumption. Also shallow breathing may cause less oxygen transport to brain and body muscles, which causes muscles stiffness and muscles aches. There are some ways to focus on breath strategy and Deep Breathing Exercises.
- Lay down on comfortable couch or on any comfortable Chair
- Slowly release the stretched muscles of legs, arms, hands and belly and get relaxed completely.
- Take slowly long deep breath only via nasal pathway and let the belly fill with air.
- Release the breath slowly via mouth way.
- Do the procedure thrice vice versa from nasal way and mouth way and you will definitely feel the difference after this.
Benefits of deep breathing:
- Helps to release frustration and stress out of the body
- Enable body for better oxygen consumption
- Relaxes the body and muscles tension
- Deep breathing helps to get rid of tiredness
5-Yoga Practices:
Yoga is one of the most old physical discipline and about 5,000 years old. Word “Yoga” derived from Sanskrit language that means ‘Union’ and its symbolic means are to focus or to unite on one point becoming at the end of Inner peace and state of calm. Healing yoga aims to look deep within the individual and use various techniques to not only treat their physical health but also their emotional and mental well-being. Various tools and positions are used to practice yoga. There are various poses and positions that stretches the body from different angles and pressure points.
Tools are:
- Yoga mat for comfortable position
- Fresh green grass and sunrise rays as near to nature
- Calm place to observe deeply
Benefits of Yoga:
- Yoga helps to get rid of inner frustration and anxiety
- Its helps to maintain better immune system
- Helps to treat depression and stress
- Yoga makes body muscles flexible and better for oxygen consumption
- Yoga makes body active and well-functioning for daily activities
- It allows to inner self control an stable nature
Well at the end we have discussed about all the possible ways to relax body and becoming body and inner feel sooth and calm for better functioning in daily activities. Here we Find 5 Best ever Body Relaxation Techniques that helps in people to get out from tiredness and all inner frustration and make a body healthy with healthy mind.
This was all about the Body relaxation techniques and strategies to cope up with daily busy life routine and tough working strategies.
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