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1. UNWIND THE BACK OF YOUR NECK |
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- Nod your head slowly
- Bend your head backwards as far as possible
- Turn your head slowely from left to right and then vice versa
- Repeat all this twice(avoid quick movements.
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- Inhale slowely through your nose
- Hold your breath a short while.
- Exhale through your slightly opended mouth as if you merely wanted to make a candle-standing close by-flicker
- Repeat three times.
(Inhale deeply)
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- Stretch your legs
- Bend your feet downward by contracting the muscles
- Repeat breathing exercise No.2 as described above
- Then, gradually relax the contracted muscles
- Do it once.
(enjoy relaxing your muscles)
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4. RELAX YOUR ARMS AND HANDS
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- Clench your fists
- Stretch your arms
- Repeat breathing exercise No.2, as described above
- Then relax the contracted muscles gradually
- Do it once.
(enjoy relaxing your muscles).
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5. RELAX YOUR ABDOMINAL REGION |
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- Inhale
- Stretch out your stomach. Hold your breath for a short while
- Exhale
- Pull in your stomach
- Relax the muscles of your abdomen
- Continue to breathe normally
- Do it twice
(also with this exercise ejoy relaxing)
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6. LESSEN THE TENSION OF YOUR FACE MUSCLES |
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- Pull faces
- Shut your eyes and mouth firmly
- Stay like this until it becomes almost unpleasant
- Then relax your facial muscles
- Do it once
(enjoy relaxing your muscles).
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7. FINAL EXERCISE (to wind down) |
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- Close your eyes
- Repeat above breathings exercise (no.2)
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Bend and stretch your arms and legs vigorously, but not too fast*
- Then open your eyes*
(If you do these exercises before going to sleep, leave out the exercise marked here with an astrisk.)
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