{"id":1361,"date":"2017-02-02T16:59:47","date_gmt":"2017-02-02T15:59:47","guid":{"rendered":"http:\/\/tecnichementali.com\/?p=1361\/"},"modified":"2017-02-07T09:18:58","modified_gmt":"2017-02-07T08:18:58","slug":"preparation-for-relaxation-exercises","status":"publish","type":"post","link":"https:\/\/tecnichementali.com\/en\/relaxation\/preparation-for-relaxation-exercises\/","title":{"rendered":"Preparation for relaxation exercises"},"content":{"rendered":"<p>[et_pb_section admin_label=&#8221;Sezione&#8221; fullwidth=&#8221;off&#8221; specialty=&#8221;off&#8221;][et_pb_row admin_label=&#8221;Riga&#8221;][et_pb_column type=&#8221;2_3&#8243;][et_pb_text admin_label=&#8221;Testo&#8221; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; use_border_color=&#8221;off&#8221; border_color=&#8221;#ffffff&#8221; border_style=&#8221;solid&#8221;]<\/p>\n<p style=\"text-align: left;\">Relaxation exercises must not be done while driving, working or carrying out other activities that require attention.<\/p>\n<p>Take 10-20 minutes to devote only to yourself, in a place where you can stay alone. No matter whether in the morning, the afternoon or on evening. If you are busy all day long, it\u2019s fine to do it when you are in bed before getting up or going to sleep. Be sure not to be disturbed by loud noises and switch off or silence your phone.<\/p>\n<p>Get into your most comfortable position, sitting or lying down. Unfastened or loosen tight belts and laces. Close your eyes, become aware of any tension in your body and let them go with every breath.<\/p>\n<p>If you do the exercise during the day, you may set the alarm (with a progressive ring tone, starting with a low volume) to signal the end of the visualization exercise. If you do it at night before going to sleep, at the end of the exercise get into your usual position to fall asleep.<\/p>\n<p>At least the first times, when you are not experienced yet, it\u2019s best to do the exercise when you are not too tired or nervous. This will prevent you from falling asleep or not being able to relax.<\/p>\n<p>Relaxation exercises must When you are ready to come back to the normal state of wakefulness, simply say to yourself mentally that you will be wide awake and alert, rested and in good condition. Then close and open your hands, stretch your arms and legs, and finally open your eyes.<\/p>\n<div id=\"page-container\"><\/div>\n<p style=\"text-align: left;\"><strong>Relaxation exercises must always end with the cancellation<\/strong>\u00a0that consists in<\/p>\n<ul>\n<li>breathing in and out deeply (2-3 times)<\/li>\n<li>closeing and reopenin your hands thoroughly (for at least 3 times)<\/li>\n<li>moving vigorously your limbs and stretching them for at least 3 times<\/li>\n<li>slowly opening your eyes.<\/li>\n<\/ul>\n<p>The <strong>only exception<\/strong> to canceling is when you use relaxation to promote sleep. In this case, at the end of the exercise, slowly get into the position you usually use to fall asleep (for example, turn on one side) and don\u2019t cancel.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_3&#8243;][et_pb_sidebar admin_label=&#8221;Barra Laterale&#8221; orientation=&#8221;right&#8221; area=&#8221;sidebar-1&#8243; background_layout=&#8221;light&#8221; remove_border=&#8221;off&#8221;] [\/et_pb_sidebar][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Relaxation exercises must not be done while driving, working or carrying out other activities that require attention. Take 10-20 minutes to devote only to yourself, in a place where you can stay alone. No matter whether in the morning, the afternoon or on evening. If you are busy all day long, it\u2019s fine to do [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1101,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"<p>[et_pb_section admin_label=\"Sezione\" fullwidth=\"off\" specialty=\"off\"][et_pb_row admin_label=\"Riga\"][et_pb_column type=\"2_3\"][et_pb_text admin_label=\"Testo\" background_layout=\"light\" text_orientation=\"left\" use_border_color=\"off\" border_color=\"#ffffff\" border_style=\"solid\"]<\/p><p><span style=\"color: #000000;\">Gli\u00a0esercizi di rilassamento non vanno praticati mentre si guida o si stanno svolgendo attivit\u00e0 lavorative o altre attivit\u00e0, ma solo durante una pausa da tutte queste.<\/span><\/p><p><span style=\"color: #000000;\">Prendetevi 10-20 minuti da dedicare solo a voi stessi, a casa o in un posto dove potete stare in pace. Non importa se di mattina, pomeriggio o sera. Assicuratevi di non essere disturbati da forti rumori e spegnete il telefono. Slacciate o allentate cinte e lacci troppo stretti.<\/span><\/p><p><span style=\"color: #000000;\">Se fate l\u2019esercizio di giorno potete mettere la sveglia dopo 10-20 minuti. Se lo fate di notte, prima di addormentarvi, una volta finito l\u2019esercizio potete assumere la vostra posizione abituale preferita ed addormentarvi.<\/span><\/p><p><span style=\"color: #000000;\">Gli <strong>esercizi<\/strong> di rilassamento <strong>vanno sempre chiusi con la ripresa<\/strong> che consiste nel: respirare profondamente per circa tre cicli respiratori; aprire e chiudere le mani e flettere ed estendere energeticamente braccia e gambe per due-tre volte; infine aprire lentamente gli occhi. La ripresa va fatta anche se per qualche motivo non si finisce l'esercizio o si pensa che non sia riuscito. L'<strong>unica eccezione<\/strong> \u00e8 quando si utilizza il rilassamento per favorire il sonno. In questo caso, finito l'esercizio, si scivola nella posizione in cui ci si addormenta di solito e ci si lascia addormentare.<\/span><\/p><p>[\/et_pb_text][\/et_pb_column][et_pb_column type=\"1_3\"][et_pb_sidebar admin_label=\"Barra Laterale\" orientation=\"right\" area=\"sidebar-1\" background_layout=\"light\" remove_border=\"off\"] [\/et_pb_sidebar][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>","_et_gb_content_width":""},"categories":[38],"tags":[35,43],"_links":{"self":[{"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/posts\/1361"}],"collection":[{"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/comments?post=1361"}],"version-history":[{"count":0,"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/posts\/1361\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/media\/1101"}],"wp:attachment":[{"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/media?parent=1361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/categories?post=1361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tecnichementali.com\/en\/wp-json\/wp\/v2\/tags?post=1361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}