||Relaxation Techniques to
Revitalize Body and Mind
|| by: Ray Kelly
We all get to a stage where weve 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 CDs 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 youve 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
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
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 be!
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!
About The Author
Ray Kelly has helped thousand's 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.
Article City : This article was posted on September 21, 2005