Selen Dar

Muscle-Building Workout and Diet

(calm electronic music) – Progressive muscle relaxation. Stress, whether you realize it or not, creates tension in the body. Patients with rheumatic diseases tend to have a lot of muscle tension, especially when trying to cope with the daily joint stiffness and pain. This next exercise known as
progressive muscle relaxation involves purposely tensing and relaxing different muscles so you
can more easily identify the difference between feeling
tense and feeling relaxed. Just like the first exercise, the end goal here is
to feel less stressed. Also, it’s important to note that you should not engage
in any of these exercises if you have pain in
different parts of the body or distress or limitations. You should not be in any discomfort while doing these exercises. So feel free to modify or eliminate any of the strategies as you see fit. Let’s practice. Again, find a comfortable place to either sit or lie down. You can begin by taking a
few deep, relaxing breaths. Let’s begin by bringing
attention to your feet. Curl your toes in tightly to feel the tensing muscles of the foot, of both feet. Hold this for a few moments before releasing the tension
and relaxing the feet. Do you notice the difference? Noticing the difference between
a tense and relaxed muscle is the purpose of this exercise. Now we’re going to repeat
this relaxation exercise with different parts of the body. Now point your feet down, pointing the toes down toward the floor, feeling the tension in your calf muscles. Hold that for a few moments and release. Once again, noticing that change from moments of tension
and moments of relaxation. Now bringing attention
to the thigh muscles, point the toes upward toward the ceiling, feeling the tension in the
large muscles of the thighs. Hold that for a few moments, and when you’re ready, begin to release. Now bring attention to the buttocks, tightening the muscles of the buttocks as you sit or lie on the floor. Once again, holding this for a few moments and gently relaxing. Bringing attention to the belly, to the muscles of the abdomen, and tensing these muscles
as if you’re bringing your belly button in, pushing your belly button
in toward the spine. And holding here for a moment and gently relaxing. Noticing the back. And here, just gently
arching the lower back and seeing if you can feel the tension along the muscles in the
back as you arch the back. Hold for a moment or two, and then slowly release. Working our way up to the shoulders, a place where we tend to
hold a lot of tension. Bringing your shoulders
up towards your ears, squeezing them up, holding them for a moment, and slowly and gently
releasing the shoulders. Now focusing on the hands, making the hands into a
fist and squeezing tightly. Hold it another moment and slowly release. Now working up to the arms. You can just gently keep
the fists if you like and bring the lower arms
toward the upper arms, pulling the forearms up
towards the upper arms, tightening the biceps, and slowly releasing. And finally, bringing attention
to the face and the mouth. Here we’re going to
squeeze our eyes tight, holding them shut tight, pursing the lips. Holding for a moment and slowly relaxing. Once you’ve tensed and
relaxed all of these muscles, notice how your body feels. Allow yourself to feel totally relaxed as you sit or lie here. You can do this exercise daily. If you have time, you can tense and relax
each series of muscles twice for a more extensive relaxation exercise. (meditative music)

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