Secrets for Tired Mothers: Relaxation Exercises
Being a mother carries many responsibilities. Sometimes, balancing your personal and professional lives, in addition to many more commitments, causes stress and fatigue. In this article, we’ll show you some simple relaxation exercises that will surely help.
It probably isn’t easy to find time to relax throughout your busy week. Even so, you should try to find a moment that allows you to recharge your batteries. Think of this not as just a desire, but a need.
In this sense, relaxation exercises are a great and simple way for tired mothers to recover energy while still fulfilling their different commitments.
You only need a few minutes a day to discover the many benefits of relaxation exercises. Most of these exercises come from disciplines like yoga or meditation.
The best relaxation exercises for tired mothers
1. Head rotation
The first relaxation exercise for tired mothers is so simple that you can do it anywhere. First, stand up and move your chin from the left to the right, as if you were shaking your head.
After a pause, shake your head yes by gently moving your chin up and down. Then, do a full rotation, enjoying the effects of this simple massage. Throughout the rotation, breathe freely and be aware of your body in the moment.
2. Establish a link with your breathing
To carry out this exercise, lie on your back with your arms and legs slightly apart. Concentrate on the support points on the floor before focusing on your breathing.
Then, imagine yourself in a pleasant place like a beach, the mountains, or a desert. Try to involve your imagination with things like the sound of the sea or the heat of the sun.
Finally, try to establish a link between your breathing and the waves or between inhaling and exhaling.
3. A hot bath
Third, we recommend taking a warm and quiet bath during the week if you have a bathtub. The heat will help relax your muscles to release some tension in your body. It will help you feel like new, both inside and out.
You can add elements that help you relax, such as scented candles or essential oils. The aromas will help calm you down and keep your mind clear.
4. Abdominal breathing
This last relaxation exercise eliminates tension simply by breathing deeply. You just have to breathe using your abdominal muscles.
While breathing in, your belly should inflate slightly and go down while breathing out. Don’t forget that for this relaxation technique to be effective, your chest shouldn’t move.
Abdominal breathing can help you regain balance. When you’ve practiced this technique for a while, you’ll be able to do it for a longer time.
Finally, we’ll remind you that before starting these exercises, it might be necessary to warm up. Then, eliminate all tension by tensing while breathing in, then relaxing different parts of your body while breathing out.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- García-Trujillo, M. R., & de Rivera, J. G. (1992). Cambios fisiológicos durante los ejercicios de meditación y relajación profunda. Psiquis, 13(6-7), 279-286. http://www.psicoter.es/_arts/92_A104_04.pdf
- Payne, R. A. (2005). Técnicas de relajación. Editorial Paidotribo.
- Plana, O. R., & Farrús, A. S. (2001). Respira unos minutos: Ejercicios sencillos de relajación. Inde.
- Walker, C. E. (2002). Aprenda a relajarse: las técnicas y ejercicios más eficaces para la relajación física y mental. Editorial AMAT.