Relaxation Techniques To
Revitalize Body And Mind
We all get to a stage where we've just had it. We need a break.
Well if a holiday is out of the question, try these relaxation
techniques to revitalize your body and mind.
Join a local meditation group or buy one of the many instructional
CD's on the market. Be sure to meditate in an environment
which is comfortable and with minimal noise and distractions.
You may find yourself falling asleep the first few times you
try this but it is a great way of relaxing and also provides
you with greater concentration skills.
A simple way of relaxing the mind with minimal expense or
training is with a method called Progressive Muscle Relaxation.
Start by lying on the floor, on your back with your hands
by your side, and your eyes closed. Imagine you are at the
most relaxing place you could imagine, it may include a tropical
island, waterfalls, whatever you find relaxing. Whilst you
are thinking about the sight, smell, and sounds of your surrounding
take 20 long, deep breathes. Once you've reached 20 you will
be ready to begin the muscle relaxation. Start at the toes
by tightening (contracting) the muscles in the toes for 5
seconds then relax them. As you relax them feel the tension
sink from those muscles and escape the body into the ground.
Work your way slowly through the body going to the feet, calves,
upper thigh, abdominals, hands, arms, chest, shoulders, neck,
and then the face. Each time feeling the body sink deeper
into the floor as the tension is released from your muscles.
Finish with 10 more deep breathes.
Massage is a great way to promote recovery because it increases
blood flow deep into the muscles, and is really relaxing!
Swedish massage is generally the lightest form but some people
really like a deep tissue massage. Be sure to only consult
a suitably qualified and registered masseur.
Never do this if you are suffering from a virus or cold or
if you have a recent soft tissue injury. It involves alternating
the water temperature between hot and cold for set periods.
Start by having a shower with the water at the usual temperature
and clean your skin with soap. The temperature is then alternated
between hot (35-38°C) for 1-2 minutes, then cold (10-16°C)
for 10-30 seconds. Repeat this 3 times then finish with a
shower at normal temperature. Always drink plenty of water
when you get out.
Guidelines are the same as for the Hot/Cold Showers but 3-4
minutes is spent in the spa and 30-60 seconds is spent in
the cold bath.
If you exercise every other day of the week do nothing on
this day. Sundays are great for this!
Sleep is often what people do when they have finished everything
else for that day but it must become a higher priority. A
lack of sleep makes people irrational, moody, and low on energy.
Try to get 7-9 hours sleep per night. To ensure a great night
sleep try to avoid too much alcohol, caffeine, nicotine and
high protein meals.
Cross Training is participating in an activity which is different
to your normal training regime. Indoor rock-climbing, cycling,
rowing, basketball, or in-line skating are just a few examples.
The only requirement is that the intensity must be light.
Just kick back, relax, and listen to any music that you enjoy.
You will be surprised at how mentally refreshing this can
Go and watch a new movie at the cinema or hire out one of
your favourites from the video store. Once again, a great
way to relieve stress and relax mentally!
Ray Kelly has helped thousands of people achieve
their weight loss goals. He is an Exercise Scientist with
15 years experience in the Health and Fitness industry. Sign
up for his free 7 Day Weight Loss Course at http://www.free-online-health.com