21
TESTING FOR RELAXATION: NEEDS = NECK
21 April 2009
by
admin
Filed under
General health
Gently but firmly push your head against the wall behind you. This puts the muscles in the back of your neck into a contraction. Hold that position while you count: one thousand . . . two thousand . .. three thousand … four thousand … five thousand … six thousand … seven thousand . .. eight thousand … nine thousand … ten thousand. Count slowly.
Slowly relax, letting your head slump forward just a little.
Take a deep breath in through your nose and hold it for a moment. Now blow it out through your mouth, very slowly, taking at least five seconds to let it all out.
Take another breath .. . hold it … let it out slowly.
Again. Gently but firmly push your head against the wall behind you. This puts the muscles in the back of your neck into a contraction. Hold that position while you count: one thousand .. . two thousand … three thousand … four thousand … five thousand … six thousand … seven thousand … eight thousand … nine thousand … ten thousand. Count slowly.
Slowly relax, letting your head slump forward just a little.
Take a deep breath in through your nose and hold it for a moment. Now blow it out through your mouth, very slowly, taking at least five seconds to let it all out.
Take another breath … hold it . .. let it out slowly.
Now push up your shoulders so that they almost touch your ears. Tilt your chin up and your head back, so that the back of your head almost touches your raised shoulders. Push your neck down and back, into your shoulders, feeling the muscles at the base of your neck, where your neck meets your shoulders, contracting. Lift your shoulders up into your neck as high as you can. Feel the tension in the back of your neck and upper shoulders as you count slowly: one thousand . .. two thousand . .. three thousand .. . four thousand .. . five thousand … six thousand … seven thousand … eight thousand .. . nine thousand . .. ten thousand.
Slowly relax your neck and lower your shoulders.
Take a deep breath in through your nose … a nice deep breath. Hold the breath for a moment. Now let it out slowly, very slowly, through your mouth, taking at least five seconds to let it all out.
Take another deep breath, filling up your lungs.
Hold it for a moment. Now let it out, very slowly. Take five seconds or more to blow it all out.
Once more, tilt your neck back, and lift your shoulders up into your neck. Hold your neck and shoulders tense as you count slowly: one thousand . .. two thousand .. . three thousand . .. four thousand . .. five thousand … six thousand … seven thousand … eight thousand … nine thousand .. . ten thousand.
Relax your neck and slowly lower your shoulders.
Take a deep breath in through your nose … hold it … let it out through your mouth, slowly, taking at least five seconds to let it all out.
Another deep breath … hold it … let it out slowly.
The muscles of your shoulders and the back of your neck now feel light and tingly.
*115\80\8*
