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Stress management (physical exercise, deep relaxation techniques, etc.)
Many spa centres include pain and stress management in their services as an overall holistic approach to provide good health and total well-being. Traditional clinical services utilized at a relaxed setting in the spa centre give a visitor the best from both areas. This way the treatments turn from just a pampering experience to an effective method for relieving disorders, pains and stressful lifestyles that most people suffer from on a regular basis.
In order to get the best from the spa service, one should know how to relax their senses before undertaking the spa therapy. The most important is to remember taking a specific amount of time for yourself, because in hard periods busy people think of many other things forgetting to take a break and just do nothing. Having a rest before going for a spa procedure will get your body and mind prepared for the treatment and will have a significant impact on your overall stress level, so it is good to do it regularly. When at home, you can relieve stress by a bathroom, a tub and some privacy. Here are some techniques you can perform not only at home but also at other appropriate places.
Deep relaxation techniques
This technique is a part of the stress management and improves your health condition, as well as state of mind.
You should find a quiet place where to be undisturbed for a while and ensure at least two hours have passed after eating, since the digestive process can be obstructed by such a deep relaxation. Finding a comfortable position will relax your muscles without making you fall asleep. Close your eyes and concentrate on relaxing your muscles one by one, starting with feet and proceeding to legs, arms, neck and face – this might be difficult in the beginning but becomes easier when practiced regularly. Then focus on your breathing: everytime you exhale say a word to yourself and focus on it in order to push the thoughts that bother you out of your mind. Repeat for twenty minutes until you feel your muscles relaxed. In the end, do not raise up immediately, just sit quietly for a while with your eyes closed and then open your eyes.
Deep Breathing technique
Deep breathing is an easy stress management technique that can be performed anywhere and almost anytime. When under stress, the common reaction of our body is rapid and shallow breathing which can increase our stress level. Taking several deep and slow breaths is at the basis of the relaxation exercise. What you should do is to take a comfortable position, sitting or lying down and put one hand on your stomach. Then breathe deeply through your nose and exhale slowly through your mouth, thus empting your lungs completely. Repeat several times and practice it regularly when you feel stressed.
Progressive Muscle Relaxation (PMR)
Hard periods produce tension that may affect your muscles, as one of the most common stress symptoms. Too much stress can cause stiff muscles, as well as headaches and backaches. Progressive Muscle Relaxation (PMR) is an effective technique to relieve tension, which includes tensing and then relaxing the body muscles from head to toe. Keep in mind that PMR can increase blood pressure and therefore, people with hypertension should avoid such a technique.
Performing PMR requires comfortable and loose clothing and then taking a position of sitting or lying down. Start with your facial muscles and frown hard for up to 10 seconds, then relax all your muscles. Continue with the other facial muscles by tightly closing your eyes, clenching jaw and raising eyebrows for 5-10 seconds. The aim is to feel tension in these muscles and release it afterwards. Finish with other muscle groups by raising your shoulders, tightening your arms and back until you feel your whole body relaxed.
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