Relaxation Exercises that Really Work

By Robert Smith

Relaxation exercises can help people with anxiety, insomnia, nervousness and depression. In fact, they are beneficial for anyone. Most people live a fast-paced, stress-filled lifestyle that speeds the aging process and contributes to disease. Here, you can learn about a basic technique that takes only about 20 minutes out of your busy schedule.

Sit in a comfortable chair that allows you to place your feet on the floor. Lying down is not recommended, because you might fall asleep before all of the muscles are fully relaxed. Starting at the top of your head and moving your way down to the bottom of your feet, you are going to flex and then relax each of your muscles.

Start with your eyes by looking up at the ceiling without moving your neck. Count: one 1000, two 1000, up to 10. Then close your eyes and try to relax every muscle of your body for a count of 20. Count: one 1000, up to 20 1000. For each of the relaxation exercises, the count is the same, only the body part changes.

When you are "flexing" the muscle, you do so for a count of 10. When you are in "relax mode", your count is 20.

From the eyes you move to the mouth and open it as wide as possible, then close and relax. Next is the neck. Tilt it back, but not too hard as to cause discomfort or strain. If you do not have back problems, arch your back, resting your body weight on your shoulder blades.

Relaxation exercises work by first stimulating and then relaxing a muscle group. Studies have shown that nervous, anxious people rarely flex their muscles, even though they often walk around gritting their teeth.

The next couple may take a little practice. Take a deep breath and hold it for a count of 10. During the relaxing 20 count, you do nothing. After the deep breath and rest, fully exhale until your lungs are completely empty and hold for the 10 count. If you cannot hold your breath for the full 10 seconds, don't worry about it. Do what you can. Do not be critical of yourself. But, always relax for the full 20.

After the chest, move to the hands. Clinch your fists. Tighten your triceps by fully extending your arms. Tighten your biceps by attempting to bring your tightened fist to the tops of your shoulders. Each of those relaxation exercises is a separate move. Hold for a 10 count. Relax for 20.

Tighten your buttocks muscles. You will feel them lift you up and off of the chair. Then relax. To engage the muscles in the upper thigh, press your feet down on the floor. For the calves, forcefully tiptoe.

The last two movements concern the feet. First curl your toes in for a count of ten. Then point your toes to the ceiling. At the end of your relaxation exercises, take as long as you like, to simply breathe and clear your mind. This routine works and can be done every day.