Another free Relaxation article for you!

This is me relaxed!

It�s amazing how often I hear that phrase at the start of a massage. At the same time I�m wondering how my client can move with their muscles so tense and solid.

So I�ve put together a few simple relaxation exercises and suggestions.

Exercise 1: Breathing Exercise

This is one I use to calm myself and relax. It works by reproducing the opposite of what your body does with your breath in a stressful situation. It convinces your body that it doesn�t need to be tense and ready for action at a moments notice.

Step 1: Find some time and space where you won�t be interrupted. This exercise only takes 5 min but it won�t help you relax if you are likely to be disturbed.
Step 2: Sit or lie down comfortably and close your eyes.
Step 3: Breathe in for a count of 4. Focus on the movement of your diaphragm so that you fill your entire lungs. Don�t strain, however, as the important thing is to relax.
Step 4: Slowly breathe out for a count of 8. Again focus on your diaphragm and allow your lungs to empty.
Step 5: Repeat steps 3 and 4.

You can vary the counts in steps 3 and 4. Increase them if you wish or reduce them if you feel uncomfortable. The main point is to be breathing out for longer than you are breathing in.

Exercise 2: Relaxation Exercise

This exercise is good for encouraging tense and sore muscles to relax.

Step 1: Similarly to Exercise 1, find a quiet time and place. This one will take about 20mins.
Step 2: Sit or lie comfortably. You might want to try some stretching exercises first to relieve some tension.
Step 3: Start to breathe slowly and regularly. You might want to try Exercise 1 here although don�t worry about keeping a precise breath count. Close your eyes to help with concentration.
Step 4: Gently tense, then release, your feet. Imagine your feet becoming warm, heavy and relaxed.
Step 5: Repeat step 4 for each part of your body. Work up from your feet to your face and head. Include your arms and fingers.

Random thoughts might pop into your head. This is natural. Try to release the day-to-day worries and imagine them floating away. There is no need to force your muscles to relax. Instead, try to allow them to relax.

Step 6: Imagine you are in a calm, beautiful place. For example, a garden, an ocean beach or maybe a meadow.
Step 7: Stay like this for about 20 minutes (or as long as you feel comfortable). Keep your breathing relaxed and calm.
Step 8: Take a few deep breaths and open your eyes. Don�t rush to get up but instead notice how relaxed you are compared to when you started.

Other suggestions

These sorts of exercises can be very useful but they shouldn�t replace a good diet and physical exercise.

Massage is an excellent way to help with stress but it is best used in conjunction with other anti-stress techniques, including time-management, delegation and various lifestyle changes.

Article Source: http://wellnessarticles.net

Have a look at the Health and Safety Executive website (www.hse.gov.uk/stress/) for a complete look at how you and your place of employment should be dealing with work-related stress.

Jane Houston is a qualified Reiki level II and Indian Head Massage practitioner. She offers these and a Tarot reading service in West Lothian, Scotland. You can view her website at www.lumenspiriti.co.uk if you would like more information.

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