Simple Exercises to control stress

Modern city living piles on the stress in every conceivable way, with the fast pace of living we all have, stress slowly builds up creating headaches, stiffness in the neck and back, high blood pressure, indigestion and so on.

Physical stress will leave the body uptight and tense, diminishing the appetite and the ability to sleep.

Mental stress is much more serious, for when we are mentally stressed, the adrenal glands are activated and adrenalin is pumped into our body, giving us continous energy. Unfortunately overworking the adrenal glands due to constant mental pressure will, in the long run, create a serious break down in your physical and mental health.

The following exercises aim to relax any physical tension and stress, they are simple exercises to do and will relax and calm you .

* First get your self comfortable, select something to lay on, make sure it is not to soft or hard, roll up three towels, place one under your knees, the small of your back, make sure it is not to high and that it does not create an arch in your back, although it must give you support, and the last towel is placed under your neck.

* Make sure the room is quiet and warm, your clothes must be loose and comfortable.
Now, take a deep breathe and while holding the breathe in, tense every muscle in your body as hard and tight as you can, increase the tension as much as you can, then breathing out, relax totally. Wait a few seconds, and repeat the process, focus on the words Let go, Relax. Do this up to four times.

You will feel your body sag as the tension releases, there will be a pleasant sensation of tiredness.

* Next, you may wish to do this to each part of your body, start with your feet, squeeze and relax working up your body next do your calves, thighs, buttocks, hips , stomach, shoulders, hands, arms and neck, squeeze each part several times tightly on the in breathe , hold , then relax on the out breathe.

This technique relaxes muscles, increase blood and lymph flow and brings a general well-being to the physical body.

Once you have achieved this relax physical state, then it is time to help unwind on a mental level, the following is a simple meditation that you may wish to follow.

* Make sure your clothes are loose and comfortable.
* The room is quite and dim, with no draughts to distract you.
* Sit in a straight-backed chair or lay on the bed and for two minutes, relax yourself and breath slowly and deeply.
* Close your eyes,
* Choose a word, for example peaceful, then breathing in deeply through your nose, focus on (peace), then slowly breathing out through your mouth, focus on (ful)
* Continue this for several minutes or for as long as you wish,

You will find that when you have completed the exercises, that you will be totally relaxed and balanced, if practiced regularly you will note an improvement in you general well-being and ability to cope with any stress in your life.

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