 | |  | |  | |  | |  | |  | |  | |  |
Ways for Readers and Writers to Relax
1. Rock to Relax and Revive - 5-10 minutes
Lay face up on the floor. Use the carpet, a blanket, or a yoga mat as
softening protection for your back.
Bring your knees up towards your chest. Breathe slowly in and out
through your nose as you allow your lower back to relax and flatten.
Keep your neck and head relaxed. Continue as long as you like
without falling asleep.
Still holding onto your knees, begin to roll from side to side. Gently,
not too far in each direction, massaging the spine. (If you’re not
completely comfortable, stop and add another blanket.)
Keep breathing, slowly rocking side to side.
As this becomes easier, use your hands to move your knees in a
clockwise circle. Begin with smaller circles and let the circles
become larger. Feel your lower back flattening and stretching as it
relaxes. Reverse the circle and keep breathing.
Continue as long as you like. Then change to a back and forward
movement rolling from head to the base of your spine. Hold your
opposite ankles or move your hands under thighs and rock as long as
it feels good, massaging your entire back and spine.
To come to a sitting position, cross your legs, grab your opposite big
toes, and rock up, pulling on your toes.
2. Counteract hunching over a book or keyboard with
this back bend.
Roll a towel or small blanket and place under your chest about breastbone
height. Experiment for the best location until you feel very good. Try placing
the roll along your back bone. Also under the knees can be relaxing.
Relax on the floor and breathe, allowing chest to open. Take slow deep
breaths. (Very flexible? Use a rolled yoga mat.) This is sometimes called the
modified Fish Pose.
3.
4.
5.
6.
7.
8.
9.
10. Listen to Relaxation; One Breath at a Time
1. Rock to Relax and Revive - 5-10 minutes
Lay face up on the floor. Use the carpet, a blanket, or a yoga mat as
softening protection for your back.
Bring your knees up towards your chest. Breathe slowly in and out
through your nose as you allow your lower back to relax and flatten.
Keep your neck and head relaxed. Continue as long as you like
without falling asleep.
Still holding onto your knees, begin to roll from side to side. Gently,
not too far in each direction, massaging the spine. (If you’re not
completely comfortable, stop and add another blanket.)
Keep breathing, slowly rocking side to side.
As this becomes easier, use your hands to move your knees in a
clockwise circle. Begin with smaller circles and let the circles
become larger. Feel your lower back flattening and stretching as it
relaxes. Reverse the circle and keep breathing.
Continue as long as you like. Then change to a back and forward
movement rolling from head to the base of your spine. Hold your
opposite ankles or move your hands under thighs and rock as long as
it feels good, massaging your entire back and spine.
To come to a sitting position, cross your legs, grab your opposite big
toes, and rock up, pulling on your toes.
2. Counteract hunching over a book or keyboard with
this back bend.
Roll a towel or small blanket and place under your chest about breastbone
height. Experiment for the best location until you feel very good. Try placing
the roll along your back bone. Also under the knees can be relaxing.
Relax on the floor and breathe, allowing chest to open. Take slow deep
breaths. (Very flexible? Use a rolled yoga mat.) This is sometimes called the
modified Fish Pose.
3.
4.
5.
6.
7.
8.
9.
10. Listen to Relaxation; One Breath at a Time
On this page we'll try ways to relieve and prevent the physical and mental
stress common to writers, like back and hand issues. I'll suggest some stretches
that don't take you too far from your computer and some breathing exercises
that can relax or energize.
stress common to writers, like back and hand issues. I'll suggest some stretches
that don't take you too far from your computer and some breathing exercises
that can relax or energize.
| Relaxation for Writers |
Writing & Romance
#1
#2
Copyright@Amber Polo 2007=08