Often, muscle tone is lost due to the inability to properly alternate between tension and relaxation. Our bodies, constantly under emotional control, are frequently in a state of perpetual tension. Emotional control, finding no outlet in words or actions, leads to the retention of mental energy in various parts of the body, creating tension in the muscles. Body release begins with paying attention to it. As a tension-relieving training, we suggest the following exercise routine.
Neck and Shoulder Stretch:
- Starting position: stand with arms down.
- Slowly turn your head to the right, trying to reach your ear to your shoulder.
- Hold the pose, then slowly turn your head to the left.
- Repeat the exercise, feeling the stretch in your neck and shoulders.
Arm Strengthening Exercise:
- Sit with a straight back and bend your arms at the elbows, raising them to shoulder level.
- Clench your fists, tense your arms, and slowly extend them forward.
- Quickly release the tension, unclenching your fists, and return your arms to the starting position.
Boat Pose for Abdominal Muscles:
- Lie on your back, lift straight legs and upper body.
- Hold the position, creating an angle at the contact of your hands and feet with the floor.
- Maintain the exercise, feeling the tension in the abdominal muscles, and then slowly lower your legs and upper body.
Back Relaxation Exercise:
- Sit on a chair with a straight back.
- Place your hands on your knees and slowly lean forward, trying to touch the floor with your hands.
- Hold the pose, feeling the stretch in the upper back.
Bridge Exercise for Gluteal Muscles:
- Lie on your back with knees bent and feet on the floor.
- Lift your hips up, creating a straight line from knees to shoulders.
- Maintain the pose, feeling the tension in the gluteal muscles.
Whole Body Relaxation Exercise:
- Lie on your back, relax, and close your eyes.
- Focus on your breath, inhaling and exhaling deeply.
- Gradually pay attention to each part of the body, starting from the feet and ending with the head, releasing and relaxing each part.
