Our body requires constant movement and exercise by which all the systems of our body are regulated. But a lot of us are into jobs, which involves constant sitting. There is a solution to this entire problem. Our body requires constant movement and exercise by which all the systems of our body are regulated. But a lot of us are into jobs, which involves constant sitting. There is a solution to this entire problem.
f you are tall and long legged you need to place your feet away from each other, as there will be wide angle between your calves and thighs. If you are tall and have a large upper body see that height of your chair is balanced with your work. If your are short, sit fairly high so that your feet don’t touch the ground. Fill the gap with old newspapers, stools etc.
These are some of the relaxation techniques that you can follow while you are at work or in your office. You can practice these techniques at the convenience of your office place without disturbing your work.
Office Relaxation Techniques
As you become more experienced with how the body relaxes, some quick methods of relaxation may be useful. This exercise describes several "quick-release" techniques which can be done almost anywhere.But first, here are some pointers that apply to all the exercises that follow:
*Get as comfortable as possible. Some of these exercises can be done while waiting in the doctor's office or at some other time when there is nothing to do but wait. It is not necessary to lie down to do them.
*Remain passive. Just watch your mind work. Whatever thoughts come to mind are okay. Do not work at it, just let it happen.
*Take note of all sounds in the environment and let them pass.
*Focus inward on breathing as a natural, easy process.
Whole Body Tension: Tense everything in your whole body; stay with that tension, and hold it as long as you can without feeling pain. Slowly release the tension and very gradually feel it leave your body. Repeat three times.
Visual Imagery:Open your imagination and focus on your breathing. As your breathing becomes calm and regular, imagine that the air comes to you as a cloud - it fills you and goes out. You may imagine the cloud to be a particular color.
Eye Fixation:With your head level and your body relaxed, pick a spot to focus on (eyes are open at this point). When ready, count five breaths backward. With each breath allow your eyes to close gradually. When you get to number one, your eyes will be closed. Focus on the feelings of relaxation.
Counting Ten Breaths Backwards :Allow yourself to feel passive and indifferent, counting each breath slowly from ten to one. With each count, allow yourself to feel heavier and more relaxed. With each exhale, allow the tension to leave your body.
Shoulder Shrug :Try to raise your shoulders up to your eyes. Hold for the count of four. Now drop your shoulders back to a normal position. Repeat three times.
Shoulder Rotation :Rotate your shoulders back, down and around, first one way, then the other. Do one shoulder, then the other. Now do both at the same time. Note: This is also good for back, arms, and neck.
Falling Still Meditation : Find a quiet place to sit or lie down, close your eyes and visualize yourself in a beautiful safe place. Call upon the highest and best from the Heavenly Realms to envelop you in a protective cocoon of Light, then offer a prayer for protection and of gratitude. Begin long slow, deep breaths, using simple belly breathing. Very consciously watch the movement of the sacred Gift of Life flowing in and out of your body.
Legs up the wall : Sit sideways very close to a wall; keep your buttocks very close to the wall, roll toward the wall onto your back and extend your legs up the wall. It's comfortable and better for your entire spine and head to be supported, so make a little firm, even pallet for yourself before you take your legs up the wall. Keep your buttocks on the floor/pallet. Rest 5-10 minutes.
Legs up the wall : Sit sideways very close to a wall; keep your buttocks very close to the wall, roll toward the wall onto your back and extend your legs up the wall. It's comfortable and better for your entire spine and head to be supported, so make a little firm, even pallet for yourself before you take your legs up the wall. Keep your buttocks on the floor/pallet. Rest 5-10 minutes.
Simple neck movements and neck rolls : Slowly move the head from side to side, back to front; ear toward shoulder; neck rolls: exhale, chin to chest; inhale roll head slowly toward right shoulder and drop head back; exhale come back to center, inhale go to other side. Never roll the head all the way around! Throw in some exhalations sticking your tongue out as you release the breath with a loud sound. Sigh regularly and often.