Muscle Relaxation You Can Do
​by Karla Beatty

Conscious relaxation of muscle groups can make you more comfortable and relaxed. Here's how to do it.
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If you wish to travel far and fast, travel light. Take off all your envies, jealousies, unforgiveness, selfishness and fears.   
                           —Cesare Pavese

10 Steps to Relax Head and Back

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People relax in different ways. Many people listen to music or read a book. Others relax after activity such as sports or exercise. Some people find it helpful to do relaxation exercises. Here are 10 steps to fully relax the head and back areas.

Before you begin, find a quiet place and sit or lie comfortably. Close your eyes and focus your attention on slowing your breathing.
1. Forehead, Eyebrows, Sinuses
This first position begins by relaxing the front of the face. Say to yourself, Forehead, Eyebrows, Sinuses. Pay attention to these spots and let the relaxed feeling happen. Relax around the eye sockets and release tension around your nose and nasal passages which allow the sinuses to open.
2. Top of the Head, Temples, Jaw
This next area relaxes the top and sides of the face. Say to yourself, Top of the head, Temples, Jaw (upper). The target of this position is the muscles leading into the face. Start at the top of the head above the forehead and let the release drop down the sides of the temple and the upper jaw.
3. Sides of the Head, Ears
This relaxes the large muscles that cradle the skull. Say to yourself, Sides of the head, Ears. Muscles of the skull travel along the side of the head over the ears. Start at the sides and let the release drop down to below the ears.
4. Throat, Mouth, Jaw
The lower face and front of the neck is the next target. Say to yourself, Throat, Mouth, Jaw. The front of the neck has long ropey muscles that extend down to the collarbones. Release this first then let your lips relax as your jaw becomes loose.
5. Crown of the Head, Back of the Neck
This position starts at the crown, the top back of the head. Say to yourself, Crown of the head, Back of the neck. Allow the relaxed feeling to happen. Let the tension drain down through the back of the neck. 
6. Shoulders, Arms, Hands
As the tension drops down from the neck, let the good relaxed feeling flow into the shoulders. Say to yourself, Shoulders, Arms, Hands. Let the relaxation flow on out through the arms and into the hands. 
7. Upper Back, Wings
Return your attention to the back, this time focus on the upper back. Say to yourself, Upper back, Wings. Release the tension along the width of the upper shoulders and let it drop to the “wings,” or the shoulder blades (where wings might sprout if you grew them!)
8. Middle Back, Breathe
Continue to let the tension drop as you relax your back muscles down into the middle back. Say to yourself, Middle back, Breathe. This targets the breathing muscles of the diaphragm as you relax the muscles of your middle back. Use this opportunity to take a nice relaxed breath.
9. Lower Back and Gluteus Max
The long lower back muscles can hold a lot of tension. Let the relaxed feeling happen as you say to yourself, Lower back, Gluteus max. The Gluteus is part of the muscles that make up your rounded rear end. Relax that whole area in a general kind of way. Gluteus max just is fun to say.
10. Abdomen, Let It All Go
This final position swings your attention to the front. The abdomen is a prime spot for clenching tension. Say to yourself, Abdomen, Let it all go. Allow your stomach to release the pent up tension. Focus and circle the navel area. Then let it all go, let the relaxed feeling wash all over you.

Let yourself rest for a few minutes at the end of the session. Or repeat it from the top, several times if you like. The more you practice the easier it becomes. After a while you can just count the numbers and relax each area in turn. 
The relaxation response gives you many good effects. Deep relaxation is one. There are also benefits from the slowed breathing and reduced rate of heartbeat. Blood pressure decreases and levels of nitric oxide are increased. With regular practice, these can be lasting effects. The best part is, you can do this relaxation everyday—any time you feel tense or anxious.

If you would like to learn more relaxation techniques, read this article about whole body progressive muscle relaxation.

Read more articles about health at Well-Being.
TEASER
How can a grimace make you more relaxed?


Find out in this article, Progressive Muscle Relaxation: 10 Positions for Total Body Relaxation.

Comments

Have a response to this SimpleTens article? Add your Question or Comment HERE.

Posted:  10/17/13
This was easy to do, even just sitting here. I might have to print it out though, to remember the order of words. Then I can do it in bed maybe?
  LeahsMomZ


Posted 11/07/13
Yah, i’ll try it...ok
  checkabrit

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