Relaxation activity

Learning to release your stress can help you cope with medical conditions and regain your sense of control. Visualisation, breathing exercises, and yoga are three simple activities that can help you relax. If you set aside 10-20 minutes per day to practice, either as soon as you wake up, or before going to bed, it will help reduce the stress in your life.

Try the following exercise:

Yoga

These simple activities can release stress from your neck, shoulders, and lower back. Here are a few things to keep in mind as you give them a try:

• Breathe deeply and naturally throughout.
• Do not overstretch
• Go only to the point where you feel a gentle stretch, then hold it there.
• You should never feel pain during these stretches.

Side neck Stretch.

This relieves stress in your neck.

• To begin, sit up straight in a chair with your feet firmly on the floor. Then, lift your chest to lengthen your back.
• Now, exhale and keep your eyes and nose pointed straight ahead. Gently tilt your left ear toward your left shoulder. Keep your right shoulder down. Don’t crunch over at the side. Now, inhale and lift your head up.

1. Exhale again and turn your head to look over your left shoulder. Keep your right shoulder in place.
2. Now, repeat this stretch on your other side. Gently tilt your right ear toward your right shoulder. Keep your left shoulder down. Don’t crunch over at the side. Now inhale and lift your head up.
3. Exhale again and turn your head to look over your right shoulder. Keep your left shoulder in place.

Shoulder Stretch

This relieves stress in your shoulders.

1. To begin, sit up straight in a chair with your feet firmly on the floor. Lift your chest to lengthen your back.
2. Inhale and lift both shoulders as high as you can toward your ears.
3. As you exhale, press both shoulders down as far as you can, keeping your back straight and your chest lifted.

Chair squat

This relieves stress in your lower back.

1. To begin, sit on the edge of your chair and place your feet far apart.
2. Turn your feet out so that there is no stress on your knees.
3. Inhale and lift your chest to lengthen your back.
4. Exhale and bend forward at your hips, keeping your back straight for as long as possible as you reach towards the floor. If it’s more comfortable for you, place your hands on your knees instead of the floor.
5. Take one full breath while in this position.
6. Inhale as you come back up to a sitting position.