Simple techniques for best outcome

Health and Recovery
1

50 mins excercise for best outcome for me.

What is yours?

This is a proven activity from my own experience.

I can’t do it now after covid dont know why.

  1. Lay down, close your eyes and let all the muscles free and loose.
  2. Breath in through nose and out through mouth. (5 Times)
  3. Focus on the following points:
  4. Top of your head
  5. Behind your head.
  6. Back of your neck.
  7. Upper back.
  8. Lower back.
  9. Tail bone.
  10. Thighs .
  11. Calf muscles
  12. Under your feet.

Step One:

Breath in through nose and out through mouth. (5 Times)
13. Clench your fist hard for 5 seconds and relax the muscles by feeling them.(3 times)
14. Clench your arm closed hard for 5 seconds and relax the muscles by feeling them…(3 times)
15. Clench your arm hard towards your body for 5 seconds and relax the muscles by feeling
them…(3 times)
16. TIghten up your shoulder to your ears for 5 seconds and relax the muscles by feeling
them…(3 times)
17. TIghten up your shoulder to your nose for 5 seconds and relax the muscles by feeling
them…(3 times)
Focus on the following points:
18. Top of your head
19. Behind your head.
20. Back of you neck.
21. Upper back.
22. Lower back.
23. Tail bone.
24. Thighs .
25. Calf muscles
26. Under your feet.

Step Two:

Breath in through nose and out through mouth. (5 Times)
27. Clench your Jaw for 5 seconds and relax the muscles by feeling them…(3 times)
28. Clench your Lips for 5 seconds and relax the muscles by feeling them…(3 times)
29. Clench your Eyes for 5 seconds and relax the muscles by feeling them…(3 times)
30. Clench your Eyebrow for 5 seconds and relax the muscles by feeling them…(3 times)
31. Lift your head and rotate right and left for 5 seconds and relax the muscles by feeling
them…(3 times)
Focus on the following points:
32. Top of your head
33. Behind your head.
34. Back of you neck.
35. Upper back.
36. Lower back.
37. Tail bone.
38. Thighs .
39. Calf muscles
40. Under your feet.

Step Three:

Breath in through nose and out through mouth. (5 Times)
41. Lift your shoulders and chest up while head is at rest for 5 seconds and and relax the
muscles by feeling them…(3 times)
42. Lift your mid portion up while head and shoulder is at rest for 5 seconds and and relax the muscles by feeling them…(3 times)
43. Bring you feet toes stretched out for 5 seconds and and relax the muscles by feeling
them…(3 times)
44. Bring you feet toes stretched in for 5 seconds and and relax the muscles by feeling them…(3
times)
45. Clench your toes for 5 seconds and relax the muscles by feeling them…(3 times)
Breath in through nose and out through mouth. (5 Times)
Focus on the following points:
46. Top of your head
47. Behind your head.
48. Back of you neck.
49. Upper back.
50. Lower back.
51. Tail bone.
52. Thighs .
53. Calf muscles
54. Under your feet.

2 Likes
Has anybody regained their ability to nap?
Does anyone do breathing exercises?
How do I motivate myself to work more hours?
2

Yes this was suggested by my psychologist

He said its mixed form of Jacobson Relaxation Techniques

Edit : Paid about 24000 thousand in total for all the visits. I was bankrupt.
And finally he said go end yourself :face_with_symbols_over_mouth:

1 Like
3

24000 what? It looks like this can help with stress but for other issues don’t think so.

3 Likes
4

Sounds like too much work. Imma go for a walk.

5 Likes
5

This really helps @anon82948922

1 Like
6

Did you try starting with shorter duration?

7
8

I like swimming. It’s nice.

Now that I’m working 6 days, I am only gonna go twice a week. Boo hooooo

1 Like
9

I don’t have that kind of time to spare in a day.

1 Like
10

This topic was automatically closed 95 days after the last reply. New replies are no longer allowed.