The
Legs
The
Feet
Tense the muscles of the feet.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then say to yourself:
Feet, relax!
Relax, Relax, Relax.
Curl
and tighten the muscles in the toes.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the toes of the feet
Say to yourself
Relax, Relax, Relax.
Arch
and tighten the muscles of the feet.
then,
Hold for three seconds by saying to yourself:
Tense, Tense, Tense
Then,
Relax the arches of the feet
Relax, Relax, Relax.
The Ankles
Tense
the muscles surrounding the ankles.
Then,
Hold for three seconds by saying to yourself:
Tense, Tense, Tense,
Then,
Relax the muscles around the ankles.
Relax, Relax, Relax.
Note: This can be achieved by drawing the feet toward the body or by pointing the toes upward so that each foot is pointing in a 90% angle relative to the floor. Do not strain; nor is there any need to lift the feet off the floor.
The
Calf
Tense
the muscles of the calfs.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of calfs.
Relax, Relax, Relax.
The
Knees
Tense
the muscles and tendons surrounding the knee caps.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the knees.
Relax, Relax, Relax.
Thighs
Tense
the muscles of the thighs.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the thighs.
Relax, Relax, Relax.
Note:
Command that your legs relax; saying simply: Legs, Relax! Don't
just do this as a mechanical exercise, but actually think and
say the words to yourself: Relax, Relax, Relax. The idea always
is to gain mastery over the body through the mind.
Moving
over to the Arms and Hands, now...
The
Arms
Hands
Tense
the muscles of the hands.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the hands.
Relax, Relax, Relax.
Note:
This is done by either stiffening the thumb and fingers of the
hand; or by clenching the fist. Try it both ways to see the difference.
Hold for three counts, then relax for three counts. The idea
always is to notice the difference between the two states.
Alternate
Hand Method
Tense
the thumb and fingers of the hands by curling them.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the thumb and fingers of the hands by uncurling them.
Relax, Relax, Relax.
Note:
Another method for relaxation here might be to move the hand
about by a rapid but gentle shaking to and fro. To accomplish
this, you might have to bend the hand downward at the wrists,
and then shake the hand from side to side. Again, don't just
do it, but say it.
The
Wrists
Tense
the wrists.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the wrists.
Relax, Relax, Relax.
Note:
Another method for relaxing the wrist is to bend the hand inward
or downward at the wrists, and then shake the hand from side
to side. Do this for a few seconds for each hand.
The
Forearms
Tense
the muscles of the forearms.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the forearms.
Relax, Relax, Relax.
The
Elbows
Tense
the elbows.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the elbows.
Relax, Relax, Relax.
The
Upper Arms
Tense
the muscles of the upper arms.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the upper arms.
Relax, Relax, Relax.
Moving
over to the Torso...
The
Torso
The
Abdominal Area -- Part I
Tense
the muscles of the lower abdominal area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the lower abdominal area.
Relax, Relax, Relax.
Note:
This step is as an excellent toning method to help flatten and
to tuck in the tummy muscles. When performed in conjunction with
the tightening of the buddock muscles, these two steps will ultimatly
improve overal body posture. It is an excellent exercise for
anyone suffering from lower back pain because it aids in strengthening
the muscles and ligaments that are connected to vertebra, hip
and siatic area. To check to see if you are tensing and relaxing
the right area, simply place the palm of one hand on your stomach.
As you do, you will be able to feel the rising and lowering of
the stomach muscles as you tighten and then relax. Hold for at
least 5 seconds and longer as you progress.
Note:
For women: In additon to tightening the stomach muscles; you
may also wish to go deep inside of this area of your body and
contract the sprinster and urinary muscles. Try holding onto
a five second count for tensing and then relaxing. Daily repetitions
of 25 to 50 counts will help maintain proper body tone. If this
can't be done during one session, then complete these repetitions
throughout the day. (Don't worry or be embarrased because this is
a hidden exercise, so no one will know that you are doing it, except
you). This exercise is very good for any woman who has ever given
birth or for women entering their menopausal
years because it will help you to maintain a youthful body. A
prolapsed uterus or incontinence can be averted, lessened or
improved upon by the use of this simple yet beneficial exercise.
The
Abdominal Area -- Part II
Tense
the muscles of the upper abdominal area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the upper abdominal area.
Relax, Relax, Relax.
Note:
To tense the upper abdominal area, one might have to take an
inhaling breath and attempt to hold if for a second. This will
tend to force air into the lungs and pushes the diaphram upward.
Anyone with heart or lung problems should not do this step.
Note:
The two actions together will create a rolling effect as one
inhales and then exhales immediately following. So that, we tighten
the lower abdominal muscles, inhale, tightening the upper abdominal
by the forcing of air into the lungs, followed immediately by
an exhaling breath. The first action does not require the use
of the diaphram whereas the second does.
Note:
Remember always to maintain your normal rate of breathing or
return to it if it has altered or changed. So that, here, as
we are working on the mid section of the body is a good time
to pause and to check. And if need be, to spend a few minutes
in getting back to our normal pace.
Remember:
This is not a body building exercise but one involving the conscious
faculties of the mind in its attempt to gain mastery over the
body. Do not strain and do not go beyond your natural bodily
responses. If at any time you find your heartbeat racing, simply
do a check and try to get back to your normal rate of breathing.
The
Back of the Body
Hip
and Pelvic Area
Tense
the muscles of the hip and pelvic area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of surrounding the hip and pelvic area.
Relax, Relax, Relax.
Note:
In order to do this step you might have to relieve some pressure
on the lower back by placing your feet flat on the floor and
by raising the legs off the floor by bending them at the knee.
Note: This can be done by gently raising the lower body slightly off
the floor by a few inches (1-3) . Then simply tighten the gluttonal
muscles for approximately five seconds. You will find that it
helps to tighten the muscles of the lower abdominal area first
and then to tighten the muscles of the gluttonal area. In other
words, this is a two-fold proceedure and is very important in
order to keep the isometric balance of the torso. It will even
improve overall body posture. Not to be taken lightly, this one
step alone, can be done during any kind of arobic exercise, for
example, and can be done during the day as you go about your
daily routine. It can be done, laying down, sitting or standing,
for example.
Note:
The hip and pelvic area of the body is an area where a great
deal of energy and/or tension is stored within the body, for
both male and for the female. And here we may wish to take an
extra bit of time, to go deeper within the internal organs, in
order to achieve a soothing, relaxing, and peacful harmonious
feeling, deep within the nerves and muscles tissue. So that after
you tighten your abdominal muscles, you simply relax and then
try to feel this relaxing energy moving up the torso and then into the
abdominal cavity and then into the chest area.
The
Back
The
Lower Back
Tense
the muscles, tendons and ligamets of the lower back area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles, tendons and ligamets of the lower back area.
Relax, Relax, Relax.
The
Middle of the Back
Tense
the muscles, tendons and ligamets of the lower back area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles, tendons and ligamets of the lower back area.
Relax, Relax, Relax.
The
Upper Back
Tense
the muscles, tendons and ligamets of the lower back area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles, tendons and ligamets of the lower back area.
Relax, Relax, Relax.
Note:
Lower, middle and upper back are worked together, forming as
it were, one unit or one overall step. Since we are somewhat
limited in our range of motion while laying on the back, it might
be helpful here, were we to prop ourselves up by laying the hands
and arms at our sides and then to use the upper arm and/or
forearm to help lift the body slightly off the floor.
Moving Back Around to the Front of the Body Again...
The Heart of the Matter
The
Chest Area
Now, turn your attention to the front of the body
once more. As you do this, move the focus of your attention
upward into the chest area, as we feel this warm bathing feeling
of relaxation energy. We do not wish to stop the body process
of digestion, nor do we wish to change the body process of breathing
nor heartbeat. Ultimately what we wish to obtain to is a peaceful relaxed
state of becoming and being --- to set up a body response of
peaceful harmony and well being. This is achieved through the breath; a breath that is governed for the most part by our heartbeat and visa versa.
It
is at this time that I want you to once again to become aware
of the breath --- taking three deep inhaling and exhaling breaths
--- inhaling/exhaling; inhale/exhale, inhale/exhale; and return
back to your normal breathing process.
If you wish, this is a good time to do another body check. The idea here, being able to listen to your heart as well as to your mind. I am not only asking you to pay attention to your bodily rhythm but to be aware of your inner voice which will always be governed by good common sense.
Note: This is the only area of the body that I have not attempted to tighten or to tense. The idea here being to maintain overall bodily balance via the heartbeat and breath. I am sure that one can find other body building exercises to strengthen and build chest muscles but that is not the intent of this current exercise. So when we reach the middle of the body our primary goal will be to maintain a central focus. We do a breathing check as well as a mental check here because in reaching the chest area we have also reached the middle of this exercise. We have also reached the center of your being. Listen to it!
Remember:
Stay Awake, Alert and Focused
Moving Around to the Back of the Body Again...
The
Shoulders and Neck Area
First
the Shoulders...
Tense
the muscles of the shoulders.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the shoulders.
Relax, Relax, Relax.
Note: Once again, it might be helpful to use the upper arms and to prop yourself up ever so slightly. You may bend the arm at the elbow so that the upper arm is resting on the floor while the forearm is pointed upward at a 90% angle to the floor. This can be done while either alternating between the right and left shoulder area or by moving (tightening) both shoulders simultaneously. Relax by lowering and resting to the floor.
Moving
up into the Neck Area...
The
Back of the Neck
Tense
the muscles of the neck.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the neck.
Relax, Relax, Relax.
Note:
This action can be done by gently raising the head off the floor by
one half to one inch so as to form a slight arch. This motion can be
achieved by proping the upper body up via the use of the forearm
and hands. Hold, then place the head back to the floor as you
relax.
Note: Anyone with an upper vertebra or neck injury should not do this step. At least proceed with due caution. If you are unsure, please consult with your physican or physical theraphist.
Note:
See also, The Head and Neck Exercise
The
Head Area
Moving
up to the head area, now...
Speical
Notation: Before working with the head area, please pause for
a few seconds and take notice of how your head feels. For example:
Take notice of your thoughts as well as any discomfort due to
headache or sinus troubles. But primarily I am asking you to
do a mental and emotional check here. If your mind is not relaxed
or if you are focused on taxes or bills, (for example), you will
be defeating the purpose of this exercise which is to give total
control of your mind to control and maintain your body. At a
later time, I might be able to give out exercises that can help
to rid yourself of unwanted thoughts or emotions; but for now,
please try to focus on the task at hand.
The
Forehead
Tense
the muscles of the forehead.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the forehead.
Relax, Relax, Relax.
The
Eyes
Tense
the muscles of the eyes and eye lids.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the eyes and eye lids.
Relax, Relax, Relax.
The
Nose
Tense
the nose and nasal pathways.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the nose and nasal pathways.
Relax, Relax, Relax.
Note:
See also, Breathing Exercise
The
Cheeks
Tense
the muscles of the cheeks.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the cheeks.
Relax, Relax, Relax.
The
Jaw
Tense
the muscles and ligaments of the jaw and jaw bone.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles and ligaments of the jaw and jaw bone.
Relax, Relax, Relax.
Lastly,
The
Thoat Area
Tense
the muscles associated with the neck and throat area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles associated with the neck and throat area
Relax, Relax, Relax.
Note:
To do this step, simply swallow a few times. You should not feel
any resistence. To check, take one hand and place it around your
throat. The thumb on one side and the fingers on the other. Try
to swallow as you normally would.
The
Mouth, Teeth and Tongue
Tense
the teeth, tongue and pallet.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the teeth, tongue and pallett.
Relax, Relax, Relax.
Note: It is important to maintain your normal breathing rate. To do this part the lips ever so slightly and make sure that there is a slight spacing between the tongue and teeth. When working with the nasal area and with the mouth area, please take a moment to check on your breathing rate. If it is not normal, has speeded up too much or has slowed down too much, please get it back to normal.
Note:
When working on the head and face especially, you you might have
to clench your jaw by pretending to make funny faces. If that
is not possible here, then take some time and do it separately
while you are alone in the privacy of your own home and yes,
practice in front of a mirror. Take notice of your body language
when you are angry as opposed to when you are happy and uplifted.
Shoot for the latter. But the more important step when dealing
with the head and facial area is to relax.
Note:
To achieve this, you might have to move the chin downward and
slightly toward the chest area, (but without actually doing so).
The idea here is simply to catch the point of tension and then
to release it.
Note:
See also, The Head and Neck Exercise
Finally,
When
you have completed the entire body, give one final command, saying
to yourself: BODY RELAX! Pause and do a body check. See if there
is any leftover body tension. Rate yourself by rating your level
of tension as well as your level of relaxation. Compare it to
when you first began. Compare it to previous days as well. Note
your progress. Notice too, if there are specific areas of the
body that might need additional time and attention. If you find
any, go back to that particular area and repeat the step. Take
notice and see if you can improve upon your sense of relaxation.
Again, notice the difference.
Do this exercise for at least one week or until you haved gained some mastery over the body.
Disclaimer: Neither Cosmeta nor myself are responsible for any injuries incured by doing these exercises. If you are not sure if this exercise is right for you, please consult with your physican or physical theraphist.
(See Also, Body Tension and Relaxation, Part I.)
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