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| Home > Preparation for Child Birth > Relaxation > Body Awareness Techniques
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| | Body Awareness Techniques
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Tensing and Releasing Muscles
Initial position: Sit in a chair or on the floor. Try to relax all the muscles which are not needed to keep you upright.
Exercise: Lift your right hand while bending your wrist. Concentrate on the feelings of the muscles in your forearm. They are taut when they are tense. Feel the muscles with the fingers of your right hand. Now lower your right hand and relax the forearm muscles. Observe the softness of your muscle with the release of tension. Next, lift your shoulders toward your ears. Experience the tenseness of your shoulders. Relax and lower your shoulders. Loosen even more. Really relax. Did you observe any change? Residual muscle tension can be released when you become aware of it.
Tensing and Releasing the Whole Body
Starting position: Lie down in a comfortable position.
Exercise: Squeeze the muscles of your entire body: your abdo-men, hips, and legs, then your back, neck, and arms. Remain in the same position for a slow count of ten. Observe your feelings -tense, tight, cramped or uncomfortable. Then loosen your body, releasing the tension allover. You may start by relaxing your abdomen and releasing outward toward your arms, legs, and head. Imagine the tension flowing out your extremities while breathing slowly. Let out your breath while relaxing even more. Perceive yourself relaxing.
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