Relaxation Exercises : Progressive Relaxation
Progressive relaxation will help to relax the entire body. It will help you to create a mental image of this relaxed state that can be recreated instantly whenever it is needed.
This exercise can be done while lying in bed, face up and arms at your sides.
- Make fists with both hands. Clench your fingers although not so tightly as to be uncomfortable. Your wrists should feel tight and even in the forearms. Hold this tension for few seconds and then relax. You will feel heaviness and limp in your hands.
- Like in the previous example, make your fists tensed again, such that the muscles start quivering. Now relax. This should make your hands feel more warm and heavy, and this would extend to your lower arms.
- Now concentrate on your upper arms. Focus on your biceps, making them tense, and your hands should remain relaxed and heavy. Quivering will start, and then relax again. Now do this again, tense, hold and then relax.
- Now that you have a hang of this, this process of tensing, hold, relaxing should be done for as many muscle groups as possible. Once you are done with your arms, do the same for stomach, buttocks, thighs, calves, feet, chest, shoulders, neck, jaw and eyes.
- Once you have started doing this a couple of times, one of the prime advantages you will learn from this is being able to get relaxed. Without doing much of these relaxing, you will be able to easily distinguish between muscles that are tensed or relaxed, and be able to focus on the tensed muscles.
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Categories: backache, cure, Exercise, health, hot, Hot water therapy Tags: Action, Chronic tension, Exercises, hot, Hot water, Hot water therapy, Injury, Muscle, Muscles, Nerves, pain, Progressive, Relaxation, Therapy, Treatment, water
Hot Water Therapy Stretching: Elbow Across Chest
The Elbow Across Chest hot water therapy stretch is meant to treat middle back in hot shower.
- Stand comfortably in the erect hanging from a string position. Keep the shoulders relaxed and low.
- Touch the fingers of left hand to your left shoulder, pointing your left elbow straight out from your body at shoulder level.
- Grasp the outer side of your elbow with your right hand, and pull your left arm straight across your chest until a tension is felt but not pain in the left shoulder blade area. Hips or back should not be moved at all.
- Hold the tension point for about 30 seconds.
- Return to neutral, letting your arms come to rest at your sides.
- Do the same with your right hand: right fingers touching right shoulder, right elbow pointing straight out, grab right elbow with left hand and pull right arm straight across chest.
- Hold for about 30 seconds.
Categories: backache, cure, Exercise, health, hot, Hot water therapy, pain, Stretch Tags: Action, Chronic tension, Elbow across chest, Exercise, hot, Hot water, Hot water therapy, Injury, Muscle, Muscles, Nerves, pain, reflex, Splinting Reflex Action, Stretch, Stretching, Therapy, Treatment, water