Relaxation exercises are very effective in the management of stress. They are also quite useful in helping you to recover between exercise sessions, to maximise your health benefits and to avoid burn out and chronic fatigue.

The processes of muscle recovery and relaxation are important elements of physical medicine. Relaxation exercises are ideal tools to help you to improve the level of relaxation, which your bodies are capable of achieving.

An example of a simple exercise relaxation routine follows but, let me say, as you go through the routine, focus on the difference in sensation when tense or contract your muscle and then relax them.

Follow this routine

The routine should take you about 20 minutes. A minimum of two sessions each day are recommended. Get started by lying on your back, on a firm surface such as the floor, with a pillow or cushion under your knees and relax your body as much as possible.

1Point your feet forward, then point your toes downward until you sense tension in your arch and the top of your feet Maintain that position for about five seconds then relax and repeat the routine.

2 Point your feet towards your face and focus on the tension in your feet and calves. Maintain that position for about five seconds then relax and repeat.

3With your heels on the floor, push them against the floor as forcefully as you can until you feel the tension in the back of your thighs. Relax and repeat.

4With both legs outstretched, contract your left thigh and gradually raise your left leg until you sense tension in the thigh hold for five seconds. Lower your leg to the floor then do the same with your right leg. Repeat the routine.

5Raise your hips slightly above the floor and tighten the muscles in your buttocks. Maintain the tension for about five seconds. Relax and repeat.

6Contract your abdominal muscles. Maintain the contraction for five seconds. Relax and repeat.

7Contract the muscles of your stomach. Maintain the tension in your stomach as you lower your back to the floor. Relax and repeat.

8 Arms by your sides, make a fist with both hands. Maintain the tension for five seconds. Relax and repeat .

9Bend your elbows and bring both hands to your shoulders as you tighten your biceps. Maintain the tension then relax and repeat.

10Arms flat on the floor with your palms up, push your forearms against the floor until you sense the tension in your triceps. Maintain that position then relax and repeat.

11 Move your shoulders upwards, as high as possible and tighten the muscles until they are tense. Keep them in that position for five seconds then relax and repeat.

12Slowly push your head backwards until you sense the tension in the back of your neck. Maintain the tension and position then relax and repeat.

13Slowly move your head towards your chest and push towards the front. Hold that position until tension is felt in your neck. Maintain the position then relax and repeat.

14Open your mouth and stretch the muscles of your face as much as you can. Hold that position. Relax the muscles and repeat.

15 Close your eyes as tightly as possible and squeeze the muscle as much as you can. Maintain the tension. Relax the muscles and open your eyes.

16Tighten the muscles of your forehead and maintain the tension for five seconds. Relax and repeat.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.