Tuesday, February 23, 2010

Tense and release for relaxation and sleep

One simple way to make yourself more comfortable whiling battling breast cancer and the many side affects is to try to relieve tension in your body. The following exercise is an easy way to do this and hopefully give you some comfort.

Start by laying down on your back on a comfortable surface. Your bed works well.

Make sure you don't have noise and interruptions if possible.

You can use rolled up towles or a pillow to support any body part that is sore or very sensitive.

I use a small pillow under my neck and sometime a pillow under my knees.

Begin with your breathing. Try to take deep full breathes.

Take a mental check list of how all parts of your body feel. Notice if you are holding tension and try to release it.

As you begin to tense and then release your body be sure you don't tense so much that you get a muscle cramp. Also be sure you are well hydrated and have gone to the bathroom. Remember to keep breathing. Don't hold your breathe this only causes more tension.

Now you are ready.

Begin with your feet. Tense your feet for a few seconds then release.

Next tense your lower legs for a few seconds then release.

Now your upper legs. Tense and release.

Now your buttocks. Tense and release.

Move to your stomach and lower back. Tense and release.

Upper back and shoulders are next. Tense and release.

Arms. Tense and release.

Hands. Tense and release.

Neck and Head. Tense and release.

Last tense and release your face.

Do 3 or 4 deep breaths.

Now go through that mental check list again and see how your body feels.

You can do this exercise as many times as you want.

Write me back with any questions.

Wishing you relaxation.
Kathy

37 comments:

消失 said...

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茂恒 said...

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允輝 said...

死亡是悲哀的,但活得不快樂更悲哀。...............................................................

ColtonBrawner倩亮 said...

快樂,是享受工作過程的結果......................................................

麗娟麗娟 said...

黃金千金,不如季布一諾。......................................................

寶堅強皓 said...

只用微笑說話的人,才能擔當重任。 ..................................................

于呈均名 said...

人類最偉大的力量,就是心中有希望。 ..................................................

SadeRa盈君iford0412 said...

人生中最好的禮物就是屬於自己的一部份......................................................

怡孜 said...

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林奕廷 said...

偉大的致富萬能之鑰,正是幫你充分掌握自己心志所必須的自律自制......................................................................

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政琦 said...

生存乃是不斷地在內心與靈魂交戰;寫作是坐著審判自己。......................................................................

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美方 said...

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怡潔怡潔 said...

當一個人內心能容納兩樣相互衝突的東西,這個人便開始變得有價值了。............................................................

賢林賢林 said...

來拜訪你囉~期待你的下次文章~加油^^..................................................................

冠廷 said...

工作,是愛的具體化~~~~努力吧!............................................................

吳婷婷 said...

一句話,那就是,"船到橋頭自然直."............................................................

賢林賢林 said...

永遠不要躊躇伸出你的手。也永遠不要躊躇接受別人伸出的手。.................................................................

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時時關心,時時感動。..................................................

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要求適合自己的愛情方式,是會得到更多,還是會錯過一個真正愛你的人。..................................................................

李蔡文山家榮 said...

來幫忙你衝人氣~順便留言支持你 ............................................................

凱許倫 said...

Learn wisdom by the follies of others.............................................................

麗郁順君 said...

Poverty tries friends...................................................................

信陳定 said...

It is no use crying over spilt milk.......................................................................

8468 said...

may the blessing be always with you!!............................................................

守何何何韋 said...

喜歡自己的另一層意義是「接納自己」。..................................................

佳皓佳皓佳皓 said...

你怎麼能經過一片海,而忘記它的藍?......................................................................

璇陳陳陳竹 said...

吾錯吾錯...我平時都好鐘意用呢d~而家學多好多~thx+0+..................................................................

建枫 said...

死亡是悲哀的,但活得不快樂更悲哀。.. ... ............................................................

王辛江淑萍康 said...

與人相處不妨多用眼睛說話,多用嘴巴思考,..................................................... ............