Exercises and techniques to help your child relieve stress and restore their strength
From fear of the dark to coping with peer pressure, every child experiences their own fears, anxieties and experiences their own special stressful situations. You should teach your kids some of the most effective relaxation techniques to help them manage their daily stress. By doing so, you will give children the necessary tools that will help them throughout their lives.
Ten Great Ways to Help Kids Relax
There are many methods that children can use to reduce stress levels and relax. Each of them is effective in different ways and is perceived individually. Try to teach your child one or two of the following methods first, and then gradually teach the others as they are ready.
1. Deep breathing.
Deep breathing is an effective way to slow down the body's natural response to stress. It slows the heart rate, lowers blood pressure and provides a feeling of confidence. This simple method is suitable for almost everyone.
• Breathe in deeply.
• Hold your breath for a moment.
• Exhale slowly.
Continue breathing deeply until you find a sense of peace.
2. Progressive muscle relaxation.
Progressive muscle relaxation is a great way to relieve stress. Relaxation is achieved by tensing and then relaxing various muscle groups in the body.
• Face - ask the child to wrinkle his nose and forehead as if he is sniffing something unpleasant, and then relax his face. Repeat three times.
• Jaws - Have your child close their jaws tightly, as if they are a dog hanging on a bone, then let go of an imaginary bone and fully open their jaws. Repeat three times.
• Arms and Shoulders - Have your child stretch their arms out in front of them, then raise them above their head and stretch as high as they can. After that, let the child lower down and relax his hands. Repeat three times.
• Hands - Have the child pretend to squeeze the orange as hard as he can with one hand and then drop it on the floor and relax the hand and arm. Repeat three times, and then do the exercise with the other hand.
• Abdomen - have the child lie on their back and, just for a moment, exert maximum tension on the abdominal muscles. Then let the stomach relax. Repeat three times, and then perform the same exercise while standing.
• Legs and Feet - Have your child press their toes into the floor while standing, as if they were doing it with sand on a beach. Let him press each finger into the floor in turn and spread them so that he feels tension in his legs, and then relax. Repeat three times.
As you do these exercises, ask your child to observe how good the body feels as he relaxes every part of it. The purpose of these exercises is to achieve complete relaxation of the muscles of the body.
3. Physical exercise.
Physical exercise is a great form of relaxation. Walking, running, swimming and active play are the types of exercise that children enjoy. However, do not forget to study to the music. There are many excellent exercise CDs and DVDs for all ages.
4. Visualization.
Visualization is also known as visually driven imagery. This technique uses the imagination to slow down the brain and get rid of negative thoughts and worries. This method is especially effective after performing progressive muscle relaxation and allows you to first relax the muscles and then calm the mind. Imagining a beautiful, peaceful place is one type of stress-reducing visualization available to almost any child. Color visualization can also be useful and easy to teach to a child.
• Ask your child to imagine a favorite color that makes them feel safe and secure.
• Have him imagine that he is "breathing in" this color into himself and spreading it throughout his body along with the exhalation.
• Have the child continue to visualize until filled with this particular relaxing color.
Instead of color, you can use a soothing sound, a special scent, or a feeling of warmth or light.
5. Laughter.
Laughter is a great way to relieve stress and help your body relax.
Here are some ways to make your child laugh:
• tell jokes;
• make faces one by one;
• watch funny cartoons;
6. Stretching.
Stretching releases accumulated tension in the muscles. Teach your child to gently stretch each muscle group and feel how they gradually relax.
7. Music.
Listening to soothing music can help your child focus. Even very young children can enjoy relaxing classical music.
8. Meditative techniques.
Meditative techniques - yoga, for example - relax both the mind and the body. Here is a simple technique that your child can use both at home and at school.
• When the child is sitting on the bed at home or at the desk before the beginning of the lesson, have him put his hands on his knees and close his eyes.
• The next step is slow and even inhalations and exhalations.
• Each inhalation and exhalation counts as one count, and the child should breathe evenly to at least fifty (in class try to breathe to thirty).
• When the child has mastered this technique, he needs to concentrate and listen to his breathing. If he succeeds, the child will begin to feel more calm and focused.
• When he finishes counting to fifty, he needs to take a very deep breath, exhale slowly and open his eyes.
9. Hugs.
Reward your child when he cuddles a pet or hugs a loved one. This interaction lowers blood pressure and reduces stress hormones.
10. Tension of the toes.
Tension in the toes relieves tension in the rest of the body. This simple exercise should be repeated ten times in one approach.
• Lie on your back and feel your toes.
• Use your muscles to bend all ten toes towards your face and count to ten.
• Relax your fingers and count to ten.
Do the exercises together.
Many of the methods on this list are effective for people of all ages. Feel free to modify any of the methods to make them appropriate for your child's age, and don't miss the opportunity to participate yourself. Reducing the level of stress and relaxation of parents have a positive effect on the child.