5 minute unwinding excercise
are you worth 5 minutes?

Five minute unwinding Exercise 

So often we get home from work to be faced with yet more to do in the form of cooking and domestic chores - and in these circumstances, the last thing on our minds is how we can help ourselves to unwind. This easy bathroom routine can be fitted into the busiest schedule. All you need is a standard bath towel.

  1. Stretching the neck Cradle your neck in a warmed, rolled towel. Arch the head back and hold for two or three breaths.
  2. Stretching the neck and shoulders Pull the ends of the towel down and wrap it around your shoulders. Press your fists into the small of the back, pinching the elbows back to increase the pressure and expand the chest. Hold for two or three breaths. Repeat Steps 1 and 2 six times.
  3. Pressing the body Sitting on the floor, hold the rolled towel down your spine. Tuck one end under your buttocks and hold the other  end extended over your head. Slowly ease your body down on to the floor on top of the towel, centring your spine over the end. Release the top end of the towel, bend your knees and place your hands on your hips. Rest and relax, allowing the muscles on either side of the rolled towel to open and relax with the pull of gravity. Stay in this position for a few minutes. Any physical pain and tiredness can be dispelled in just a few minutes by just lying in this position.
  4. Releasing the pressure Put two tennis or soft balls into a sock and knot the top. Press the balls into the tight muscles on either side of the spine at the base of your back and hold for two or three breaths.





Is meditation for everyone? Is meditation for everyone? Generally yes, especially at this level, which is very much 'try it and see'. The only note of caution I'd add is that if you are going through a particularly difficult emotional time, you shouldn't expect an introductory meditation practice to suddenly make everything fine again.

You'll have more to work with, but it will feel harder at first. Equally, if you're suffering from serious depression, schizophrenia or other mental difficulties, take medical advice before starting meditation. It may not help you at all, or your medication may make it harder for you to do the practice.

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International Stress Management Association. | British Association for Counselling | UKCP - Council for Psychotherapy | The Dermaglow Range