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Stress can be relieved in many different ways. And anybody can do it anywhere and anytime with simple muscle relaxing exercises for targeted body parts like the neck and arms. Yoga and isometrics can also help in revitalizing tired limbs.
Participating in sports activities is not the only way to keep fit. Special exercises can help to alleviate stress and recapture lost energy. For instance, one way to relax is to do rhythmic exercises, particularly for the trunk, that help to improve blood circulation and reduce tension in the muscles. You can also try exercises that will relieve tense muscles and improve breathing. The exercises described below were developed by Dr. Josephine L. Rathbone of Columbia University for the ultimate goal of enjoying a life with reduced stress and more energy. Breathing to Relax Lie on your back on the floor with knees bent and feet resting on the floor. Take a deep breath, letting both the abdominal wall and chest rise. Hold the air for a few seconds, and then expel it through your mouth with a gasp. Repeat four or five times at regular intervals. For Tense Arms Standing erectly, swing both arms forward, then to the side, letting them drop during the swings so that your hands brush your thighs with each motion. Keep your shoulders low. Repeat a few times. Then, sit on the edge of a chair and clench once hand tightly. Swing your arm vigorously in large circles, keeping your hand clenched. Then repeat with the other arm. For Tense Legs Sit on the edge of a table with lower legs hanging free. Then, alternately, swing them backward and forward. Try to keep your legs moving in rhythm. For Stomach Tension Kneel with your feet under your hips and swing your trunk down to one side and around, sweeping your arms in a wide circle, coming up again on the opposite side. Or stand with your hips supported against the wall, feet apart and a few inches from the wall. Bend your body forward, arms drooping, and let your body sway from side to side, with your arms and head loose. Relaxing at Work or Home Relieve tension while sitting by holding the spine erect, shoulders low. Turn your head so that the chin touches first one collarbone, then the other. Move slowly and rhythmically. Yoga You can relax and become revitalized through various Yoga exercises. Courses are taught at many recreational centers. Some of the exercises require only a minimum of time, and can be done not only before and after the workday but in the office during the lunch hour. Isometrics Isometric exercises—pitting one muscle against another without moving—can also be practiced at odd moments. These exercises should, however, be done only by healthy persons, and not by anyone with a cardiac problem. To strengthen arm and shoulder muscles through isometrics, put the fist of one hand against the palm of the other and push without moving. Or push up with your arms from a chair or the edge of a table. Strengthen arm and neck muscles by grasping the back of the neck with laced fingers and pulling forward—again, without movement. All of the above exercises along with healthy eating habits can put you on the road to a more enjoyable life. Just remember, whatever you do, make it fun and do not strain yourself unduly.
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