Relaxation exercises

It is necessary to realize that when mastering the states of relaxation, you can regulate your overstrain and relax at your own will.

Relaxation exercises for adults are best performed without unauthorized persons, in a separate room. The goal of the exercises is maximum relaxation of your body. Muscle relaxation helps to relieve spiritual tension and adjust the psyche to a positive wave. Being in a state of mental relaxation can be tuned to the state of "ideological vacuum".In this state, communication with the outside world is broken and complete nervous relaxation and rest for brain activity comes.

All relaxation exercises are performed from one initial position:

• lie on your back;
• feet spread apart;
• foot socks turn outward;
• hands to put along the body and spread palms up;
• eyes close;
• breathing is voluntary through the nose.

Here are some examples of relaxing :

• Lie calmly. Imagine the room in which you are now. Mentally walk around the room, and then the perimeter of the body( from the heels to the head);
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• Mentally imagine that the exhaled air is warmer than the inhaled. Refuse any thoughts. Concentrate on deep breathing;
• In the inspiration, strain all muscles for a few seconds, and then completely relax( on exhalation);
• Tighten your leg muscles. Fix this state for a few seconds( 5-10), and then completely relax;
• Surrounding sounds and thoughts should not be perceived.

All the following relaxation exercises are aimed at strengthening other muscle groups:

• abdominals;
• buttocks;
• of the thorax;
• muscles of the face and hands.

After completing the exercises, try to completely release the tension and relax as much as possible( mentally, walk through all the muscles of the body).You will feel how your whole body has gained energy and completely rested.

It is necessary to climb from the floor slowly, controlling each muscle of your body. Breathing should be deep and rhythmic. Thoughts should gradually return to reality.

Now you are able to overcome any stressful situation. In time, you will learn to relax at any time and in any place.

Relaxation exercises for preschool children are held in a small room with the curtains draped( green or blue).Exercises can be dynamic and static, aimed at complete relaxation.

Dynamic exercises are performed in imitation of some action of an adult human or animal:

• "logger";
• "dancer";
• "the wet puppy shakes off".

The teacher should do all the exercises with the children.

Static exercises are aimed at general muscle tension and relaxation:

• "war and peace";
• "shopping trip";
• "ball".

Relaxation exercises for teenagers from 7 to 16 years require the maximum removal of the emotional overload inherent in this age. The complex of relaxation exercises helps to remove the feeling of fear, anxiety and anxiety. Teenagers tend to suppress feelings of sadness, anger and anger, which in the future can lead to more serious health problems.

School-age adolescents who take part in community activities may sometimes lose confidence before speaking at a mass event. In this case, the exercise "I am calm" can help. To perform it, you need to perform breathing exercises, transfer the weight of the body to the protruding leg, relax the muscles of the face and limbs, and take a relaxed posture.

In adolescence, many young men and women begin to try cigarettes and alcohol, explaining this as "relieving stress."In this case, each teenager needs to find an individual approach, so that he does not feel deprived and, with the help of teachers, he has learned to avoid stressful situations.

Adequate self-esteem gives the teenager the ability to critically approach himself and his surroundings.

Teachers and educators have few opportunities to "burn out" at their work. Avoid stressful situations they are helped by the desire for a healthy lifestyle, for harmony and balance, for relaxation. Relaxation exercises for teachers should be conducted in a calm, familiar environment. It's best to listen to a quiet, pleasant music with color and sound effects. Classes should be conducted in small groups, lasting up to half an hour.