Wilgje.net

Breathe in… breathe out…

And so begins my renewed lesson in self-confidence. I have felt for a long while that, on the field of self-improvement, I was right back at the bottom of the well, where I started. Staring up at this little circle of light at the top, I decided to climb way up there again. I was at the top a few years ago, looking over the edge, at a beautiful green meadow, when I lost my footing. Anyway, time to stop the metaphore crap. This way I won’t have any left for in my book…

I saw the speech therapist for the second time today. Last week I told her my story, which is a big one, I may tell it completely one day but it’s long and sometimes dreadful. She was amazed at how I could have seen so much in only 3 years, as are most people I meet. The full gist of it hasn’t even been processed yet in my own mind. This week it is time to find relaxation again. The speech therapist taught me three simple exercises, which do not have to do with breathing itself or stuttering as such, but which help to relax more. I thought I’d share them with the world, as I think they help tons. If you feel tense, or even if you don’t and just feel the need to stretch a little, you can do these little things…

First, sit up straight, with your feet straight underneath your knees, and keep your back straight a little bit forward from the seat (so you don’t have the seat supporting your back, this is important). Hold your head straight forward and let your arms hang limp beside you.
1. Slowly (very slowly) pull up both your shoulders until you cannot pull them up further, taking care that you do not move your head up or down. Hold that for about 5 to 10 seconds. You feel the tension building up in your shoulders. Now, just as slowly, let them go down again.
2. Repeat this exercise, but then one shoulder at a time. Take care that your head does not move from side to side. When you have lifted and dropped the first shoulder, and you have not done this yet with the second, you will notice that the shoulder you lifted is now hanging down lower than the other one. This is your muscle being loosened up.
3. Move your head gently, and again slowly, to the left until you can feel the muscles in your neck pulling. Hold this again for 5 to 10 seconds, then move your head back to its straight position. Wait a few seconds, then move your head to the right and hold again for 5 to 10 seconds. Move your head straight again.
4. Now move your head forward, and down until it reaches your chest (did I say slowly?). You will notice that after a few seconds, it will be able to stretch further. This, again, is the muscle loosening up. Move back, wait a few seconds, and then move your head backwards, allowing your mouth to open during the process. After a few seconds, move back again.

I think these exercises can be handy for anyone, just to get some movement in those muscles. The trick is to feel the tension in the muscles -before- the relaxation comes, because in that way you will notice much more of it. I have to do these exercises three times a day, and I think they will help me a lot to start off with.