We all get to a stage where we’ve just had it. We need a break.
Well if a holiday is out of the question, try these relaxation
techniques to revitalize your body and mind.
Meditation Join a local meditation group or buy one of the many
instructional CD’s on the market. Be sure to meditate in an
environment which is comfortable and with minimal noise and
distractions. You may find yourself falling asleep the first few
times you try this but it is a great way of relaxing and also
provides you with greater concentration skills. A simple way of
relaxing the mind with minimal expense or training is with a
method called Progressive Muscle Relaxation. Start by lying on
the floor, on your back with your hands by your side, and your
eyes closed. Imagine you are at the most relaxing place you
could imagine, it may include a tropical island, waterfalls,
whatever you find relaxing. Whilst you are thinking about the
sight, smell, and sounds of your surrounding take 20 long, deep
breathes. Once you’ve reached 20 you will be ready to begin the
muscle relaxation. Start at the toes by tightening (contracting)
the muscles in the toes for 5 seconds then relax them. As you
relax them feel the tension sink from those muscles and escape
the body into the ground. Work your way slowly through the body
going to the feet, calves, upper thigh, abdominals, hands, arms,
chest, shoulders, neck, and then the face. Each time feeling the
body sink deeper into the floor as the tension is released from
your muscles. Finish with 10 more deep breathes.
Massage Massage is a great way to promote recovery because it
increases blood flow deep into the muscles, and is really
relaxing! Swedish massage is generally the lightest form but
some people really like a deep tissue massage. Be sure to only
consult a suitably qualified and registered masseur.
Hot/Cold Showers Never do this if you are suffering from a
virus or cold or if you have a recent soft tissue injury. It
involves alternating the water temperature between hot and cold
for set periods. Start by having a shower with the water at the
usual temperature and clean your skin with soap. The temperature
is then alternated between hot (35-38˚C) for 1-2 minutes,
then cold (10-16˚C) for 10-30 seconds. Repeat this 3 times
then finish with a shower at normal temperature. Always drink
plenty of water when you get out.
Hot/Cold Spa Guidelines are the same as for the Hot/Cold
Showers but 3-4 minutes is spent in the spa and 30-60 seconds is
spent in the cold bath.
Rest Days If you exercise every other day of the week do nothing
on this day. Sunday’s are great for this!
Sleep Sleep is often what people do when they have finished
everything else for that day but it must become a higher
priority. A lack of sleep makes people irrational, moody, and
low on energy. Try to get 7-9 hours sleep per night. To ensure a
great night sleep try to avoid too much alcohol, caffeine,
nicotine and high protein meals.
Cross Training Cross Training is participating in an activity
which is different to your normal training regime. Indoor
rock-climbing, cycling, rowing, basketball, or in-line skating
are just a few examples. The only requirement is that the
intensity must be light.
Music Just kick back, relax, and listen to any music that you
enjoy. You will be surprised at how mentally refreshing this can
be!
Movies Go and watch a new movie at the cinema or hire out one of
your favourites from the video store. Once again, a great way to
relieve stress and relax mentally!
|
