Dr. Raven Flores Ph. D. Kinesiology
Certified Strength and Conditioning Specialist
If you are often met with stress and anxiety and had enough of the effects, it has on you. Then you should consider the relaxation therapeutic exercises which soothe your mind and body. It helps in stress management and also decreases the effects of stress on your body and mind. Therapeutic exercises not only help you to handle your everyday stress, in fact, it also manages the stress related to numerous health problems such as pain and heart diseases. There are many benefits of therapeutic exercises that relax your body by lowering blood pressure, slowing heart rate as well as breathing rate, maintaining blood sugar levels, improving digestion, reduction of stress hormones’ activity.
There are also a number of other benefits, however in order to get maximum benefits, use therapeutic exercises with positive coping methods like positive thinking, looking for humour, managing time, problem-solving, exercising, getting desired sleep and meeting your supportive friends and family. Here are the therapeutic exercises that you can take help from.
- Autogenic relaxation exercises:
By autogenic, it refers to something that comes from within you. This relaxation exercise will make you use both the visual imagery as well as body answers to reduce stress. In order to do so, you have to repeat the words or suggestions in your mind that helps you to relax and decrease your muscle tension. You can imagine a peaceful setting where you can focus on relaxing and controlled breathing, slowing of the heart rate and feeling various sensations such as relaxing each leg or arm one by one.
- Breathing exercises:
Your breathing and heart rate get faster when you are stressed out or feeling anxious. Controlling your breathing can help to relax your mind and body while also eliminating the symptoms of lightheadedness or dizziness. To do so, you have to sit in a comfortable place, keep one hand on your chest and the other on the stomach. Then take a regular and slow breath in your nose. You must sense your hands when you breathe in. Then breathe out through mouth slowly and repeat the process for a minimum of 10 times.
- Progressive muscle relaxation techniques:
These exercises will let you focus on first tensing slowly and then relaxing each muscle. These will help you to be more aware of physical sensations and let you know the difference between muscle relaxation and tension. For doing so, you can tense and relax the muscles of your toes while working progressively up to your neck and head. You can also start from the head and work down to toes. First, tense your muscles for 5 seconds and then relax them for 30 seconds and then repeat.
In this technique, you can form mental images to go to the visual journey of a peaceful and calming place or situation. You must incorporate all your senses while visualization like the smell, sound., sight or touch.
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