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Written by Émilie St-Hilaire, Four Green Steps
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Thursday, 06 September 2012 05:25 |
Stressed? Try These Quick & Easy Relaxation Exercises
 Feeling stressed? Need to relax, breathe deeply and remove tension from your muscles? Try some of these relaxation exercises at home to instantly feel revived.
Savasana position
Material: Pillow or folded blanket.
Time: Five minutes
Effect: This exercise will relax your nervous and respiratory systems. It also relaxes tense muscles.
What to do:
- You are lying down on your back with a pillow or a blanket under your head.
- Your head is aligned straight with your spine.
- Your legs are placed in a narrow “V” shaped, your toes pointing outwards.
- Your arms are placed to each side of your body.
- The palms of your hands are facing towards the sky.
- Close your eyes and breathe slowly.
Bumpy breathing
Material: Ideally, you will need a small bumpy ball (about 4 inches). If you don’t have one, you can just use a regular ball of the same size.
Time: 15 to 60 seconds.
Effect: This exercise will relax you nervous, circulatory and respiratory systems. It will open you respiratory tract.
What to do:
- You are sitting comfortably with your back straight.
- Lightly press and roll the ball on your thorax while breathing normally.
Constructive resting
Material: Pillow or folded blanket.
Time: Five minutes.
Effect: This exercise will relax your nervous system, your muscles and your back.
What to do:
- You are lying down on your back with a pillow or a blanket under your head.
- Your head is aligned straight with your spine.
- Your knees are up and stuck together.
- Your feet are slightly turned inwards.
- Close your eyes and breathe slowly.
Feet relaxation
Material: Ideally, you will need a small bumpy ball (about 4 inches). If you don’t have one, you can just use a regular ball of the same size.
Time: Five minutes.
Effect: This exercise is perfect if you have spent the day standing, walking or wearing very uncomfortable shoes. It will relax your feet.
What to do:
- Stand up with the ball under your right foot.
- Press your toes on the ball keeping your heel on the ground. Roll the ball under your toes.
- Move your foot to place the ball under your heel.
- Keeping your toes to the ground, pump the ball with your heel.
- Roll the ball under your heel.
- Repeat these steps with your left foot.
Image courtesy of Creative Commons.
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