Practice Daily Warm Up Exercises
When you set out to perform your daily warm up exercises, it is not important to spend an exact amount of time on any particular body part. In fact, you will find that upon repeated practice and close connection to your body, you will naturally spend more time on certain body parts. This is normal and should be honed for best results. For instance, if you are spending a lot of time at the computer, your shoulders and lower back may be in need of more work. Listen closely, and your body will tell you what it needs!
Finally, make sure to complete all 8 relaxation groups, regardless of time. This means that if you only have 3 minutes to work with, you must be sure to move through the groups at a pace which will allow you to finish completely. This can be difficult when first starting off, especially when you are just learning to spend more time on certain body parts. Don’t worry - just keep going and do your best to get through all 8 groups every time you practice. The reason behind this is the blood and energy flow in your body. You might have heard about Ki, Chi, Qi, or other descriptions of bodily energy. By activating all 8 groups in order, you will successfully circulate energy and increase blood flow.
MIM Full Body Relaxation Technique
8 Groups Warm Up Exercises
Head and Neck
Ankles and Feet
Begin with your feet approximately shoulder width apart, toes pointing forward, and your knees softened. Take a big breath into your belly and release mindfully. You will now pay attention to your breath during the following exercises:
Head and Neck
Starting from the top of your head focus your energy by touching your crown and massaging your head in a downward manner. Move on to your face and neck as you slowly start to move your head in small neck circles, taking care to keep your shoulders relaxed, hands fallen at your sides. Make sure to go both directions. Now lower each ear one at a time toward your shoulder. Do not allow your shoulder to rise. Focus on your neck muscles. you may use one of your hands to massage along the tight side of your neck muscle, in a downward motion.
Take your open palm and begin to slap gently along each shoulder area, then brush your hand along your shoulder and down your arm, one side at a time. Pretend as if your are trying to wipe off some foam and fling it off of your body in a downward brushing motion. Repeat each shoulder and down each arm a few times. Roll shoulders forward, backward and alternate as desired.
Arms and Hands
Relax and begin to shake arms loosely at your sides. Keep a soft stance knees slightly bent. Allow your arms to hang free and relaxed. Focus your energy coming down each arm, take each muscle into consideration, and relax it, right out to the tips of your fingers. Optionally you may do your wrist and hand stretches here.
Waist and Mid Section
Allow your arms to hang free remaining very relaxed at your sides. Begin to turn at the waist keeping arms completely relaxed so that they may begin to rotate and swing gently. You may remain in a soft stance, alternately, you may use horse stance to bow stance. Practice open breathing while rotating. Perform for as long as desired. Come back to center. Use the backsides of your open hands to knock on your lower back. Use your open palms to beat on your tummy and sides. Breathe in with a gathering breath motion, bring your arms up high above you, and breathe out as you reach and stretch back as far as you are able. Release arms down. Breathe in and come to center. repeat as desired.
Using your fist and a relaxed arm beat on your buttocks while shifting weight from side to side. Remain in a soft stance with legs at least shoulder width apart and knees soft. Toes should face forward. Shake each leg as your weight comes off of it if you desire.
Relax and prepare to bend over with care as you take your open palms and move down your legs, slapping them gently as you work your way down to as low as you can comfortably go. After performing a few repetitions, you may choose to remain at the bottom for a deep stretch, or return to standing.
Take each foot and perform foot/ankle rotations in each direction. Stretch toes forward (tippy toe) and back (pointed toe). Foot rub and seated exercises may be performed if desired. Slap foot bottom on each foot if using seated or balanced stance.