Relaxation exercises and their psychological and physical importance

Relaxation exercises are a name that indicates the meaning, meaning that these exercises make the body relax the muscles after seizure and tension, thus relieving the pain and burdens resulting from a hard day of life and its burdens, and these exercises relax the nerves, and make those who practice them a new person receive a new day  Therefore, doctors, especially psychiatrists, are advised to practice these exercises on a daily and regular basis in order to maintain general health and the good performance of all body systems.

And everyone needs to practice relaxation exercises, youth and adults, children and adolescents as well, men and women everyone needs to practice these wonderful exercises to get rid of anxiety and depression and replace negative feelings in the body with wonderful positive emotions, and relaxation exercises are among the fun things that we can do with the help of  We like family members, friends or loved ones, as it is a very entertaining and enjoyable thing.

Relaxation exercises and their use in psychiatry:

Relaxation exercises are an important method of treatment, especially psychotherapy, and trying to get rid of the daily life pressures that we are exposed to daily and almost periodically.  For example, but not limited to, these exercises treat the new diseases that have spread among us, such as obsessive, fear and panic, depression, obsessive-compulsive disorder, tension and the problems associated with it, and other contemporary modern diseases that have spread frighteningly worldwide.  Relaxation exercises, when we face the pressures of daily life in all its forms, especially after this type of exercise has proven its worth in treatment in many countries of the world, including the country (India), where these exercises are known as yoga exercises.

Relaxation exercises and their general health benefit:

Relaxation exercises help treat many chronic diseases that affect public health, such as high blood pressure, as everyone knows what health problems that rise in blood pressure result from, such as various strokes, heart disease, migraines, etc., so doctors recommend exercises, especially relaxation exercises, when  These exercises result from high and impressive therapeutic results, not only for blood pressure patients, but also for digestive system patients in general, as these exercises made tremendous progress in treating these diseases, especially Irritable Bowel Syndrome.

Relaxation exercises to help you quit smoking:

Various researches in many countries have shown that relaxation exercises actually help smokers to quit smoking, and even help most addicts, whether from cigarette smoke or hookah or the like, and addicts to mindless drinks, as well as relaxation exercises help treat drug addiction of all kinds, on condition that  That the addict is serious about getting rid of what is related to him, and that whoever performs such exercises must do them properly as we provide for you in this article.

Relaxation exercises benefit all muscles in the body:

In this article, I mention in detail how to do relaxation exercises that benefit all members of the body, special exercises for the muscles of the face, exercises for the neck and its muscles, and I also mention relaxation exercises that benefit the hands, and also exercises for relaxing the arms as well as the shoulder muscles, other foot exercises for the thighs so that all the muscles  You may relax and then show you how to benefit from these exercises in detail in what follows.

What do we need to do before each relaxation exercise?

• Take a deep breath and try to hold it for about ten seconds, then gradually release that breath from the nose and mouth together.

• Turn away from anything uncomfortable that occupies your mind, and focus only on the pleasant and quiet.

• Before starting to exercise, lie on your back straight and calm with a calm breath.

Benefits of relaxation exercises:

Relaxation exercises work to relax nerves and reduce tension and anxiety that we face in our modern life, and accordingly we find that these exercises are useful in treating all diseases that result from damage to the nervous system such as insomnia, depression, migraine, irritable bowel and other diseases that we have mentioned or not mentioned and now  We cover how to do exercises and ways to do them the right way, with the necessary detail for each exercise.

The simplest and best way to perform relaxation exercises:

There are certain simple ways through which you can do different relaxation exercises in a healthy and correct way, which benefits each muscle of the body separately, and we start with that facial muscles and their own exercises, which must be before starting any of these exercises lying on a bed or reclining comfortable and flat  Without thinking about what is bothering you, throughout the exercise period.

Facial muscle relaxation exercises:

We find in the face many stressful muscles that need rest and relaxation, so we see that relaxation exercises for the facial muscles are very necessary, including eye muscle exercises, which come in the following detail:The eye is the most important and most beautiful thing in the face. There are many people who know people from their eyes, and there are even those who are attracted only through the eyes and cases of overwhelming love are established on them.The eye has a language, as it expresses everything that goes on in your mind of sadness or happiness, from love or hate, and other internal feelings, as well as it is the first to show fatigue and stress, and therefore the eyes are very important, and it must be preserved through a number  One of the ways is to sleep enough hours, rest and keep away from harmful dirt and substances, and the eye also has its own set of exercises.

Exercises to relax the human eye and jaw area:

Rest your eyes for ten seconds, then gradually open them with breathing exercises (a deep breath in the nose, then retention, and come out regularly from the mouth and nose together). Repeat this exercise five to ten times, for the eye.As for the lower and upper jaw in the face, they are two strong and important muscles, where they are mediated by the teeth, and there are special exercises for them consisting of pressing the teeth strongly until they are tense for ten seconds and then decompression slowly with the aforementioned breathing exercises, and this work is repeated five to ten times so that it benefits  The unwinding of these exercises.

Oral muscle relaxation exercises:

What is meant by this muscle is the two sides of the jaw, where it is necessary for these muscles to rest, as they are affected by the pressures of daily life, many muscles, and that is by pressing your lips firmly from the inside until you feel the movement of the jaw, for about ten seconds, then the jaw resolves, so the lips move away from each other slowly  With the need to keep self-exercise, and take into account the repetition of five to ten times.

Exercises to relax muscles:

These exercises are by relaxing the muscles of the body and focusing on the positives, not the negatives, in all areas of life, then taking a deep breath from the nose about ten seconds and then exiting quietly from the mouth and nose together, and these exercises are best performed as an important interval between each relaxation exercise  For all areas of the body.

Neck relaxation exercises:

The neck is a muscle that separates the head from the rest of the body, carrying the most important arteries of the brain that connects the mind and the rest of the body, so it is very important and its comfort is a duty on us, and from this standpoint there are some exercises for the comfort of the neck represented in moving the neck left and right with the breath regularly, in addition to pressure  Head down, focusing on the chest, until you feel a movement down the neck muscle, then raise the head again.

Back muscle relaxation exercises:

The back and the whole body carry its movement throughout the day. The back carries the movement of the feet and the weight of the arms. This is felt by the elderly or those suffering from cartilage, or even those who suffer an infection in any of the vertebrae of the back.  These relaxation exercises consist of two movements:

The first movement:

It consists in suctioning the abdominal muscle, then bending the back with an attempt to hold the foot, and this situation continues for five to ten seconds, then lifting the back and relaxing, this exercise can be repeated five to ten times.

The second movement:

It is by suctioning the abdominal muscle, then sitting and grasping the old fingers, and this movement takes five to ten seconds and then returns to the normal position of the body.

Abdominal muscle relaxation exercises:

Straighten your back, then take a deep breath with firm suction of the abdomen, taking into account that the back is straight in that position for ten seconds, and then gradually relax the abdominal muscle with the breath regularly, for a period of ten times.

Thigh relaxation exercises:

These exercises are relaxation exercises that are specific to the upper leg, strengthening the relaxation of the thigh muscle, and it is represented in two movements: First, keep your legs apart while you are in the sleeping position on the back and try to get away from all that worries you and causes you any kind of tension during the exercise, then move your legs  Separated from each other until you feel pain in the thigh, stand on this position for about ten seconds and then return with your legs back to the normal position slowly and this is repeated five to ten times.

Relaxation exercises for the legs:

You should pay attention to doing relaxation exercises for your legs that carry you throughout the day and have a large part of the burdens of daily life, and since the rest of the body begins with the feet, relaxation exercises for the legs and feet are of great importance and that is in two movements:

• Press with your feet from the inside so that they are at a right angle with the leg. Hold this position for only ten seconds, then come back slowly and relax.

• Press with your feet down to be in a flat shape with your leg for ten seconds, then slowly return to the normal position.

Important tips for successful relaxation exercises:

• To observe complete calm in the place where the exercise is taking place.

• Make sure not to focus on the bad and away from all the annoyances that cause stress.

• Do breathing exercises after completing each set and before starting the others.

• Before all this, the bed, on which the relaxation exercises are held, must be very comfortable and flat.