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Need Help Relaxing?

21 August 2015

We often spend our time rushing around and not allowing ourselves enough time to just sit and relax.  Being able to relax helps our mind to settle which in turn can help with sleep issues.  So if  you find it difficult to relax or often feel tense and restless then read more for a quick fix:

This technique takes around 20 minutes. It stretches different muscles in turn and then relaxes them, to release tension from the body and relax your mind.

Find a warm, quiet place with no distractions. Get completely comfortable, either sitting or lying down. Close your eyes and begin by focusing on your breathing; breathing slowly and deeply.

If you have pain in certain muscles, or if there are muscles that you find it difficult to focus on, spend more time on relaxing other parts.

You may want to play some soothing music to help relaxation. As with all relaxation techniques, deep muscle relaxation will require a bit of practice before you start feeling its benefits.

For each exercise, hold the stretch for a few seconds, then relax. Repeat it a couple of times. It’s useful to keep to the same order as you work through the muscle groups:

  •  Face: push the eyebrows together, as though frowning, then release.


  • Neck: gently tilt the head forwards, pushing chin down towards chest, then slowly lift again.


  • Shoulders: pull them up towards the ears (shrug), then relax them down towards the feet.


  • Chest: breathe slowly and deeply into the diaphragm (below your bottom rib) so that you’re using the whole of the lungs. Then breathe slowly out, allowing the belly to deflate as all the air is exhaled.


  • Arms: stretch the arms away from the body, reach, then relax.


  • Legs: push the toes away from the body, then pull them towards body, then relax.


  • Wrists and hands: stretch the wrist by pulling the hand up towards you, and stretch out the fingers and thumbs, then relax.


Spend some time lying quietly after your relaxation with your eyes closed. When you feel ready, stretch and get up slowly.



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