Here are some muscle relaxation techniques that may be useful this morning: Progressive Muscle Relaxation In progressive muscle relaxation, muscle groups are tensed for a few seconds and then relaxed. The tension “fools” the brain by signalling a too tense condition and relaxation chemicals released by the body counteract the tension. Progressive muscle relaxation is a three-step technique. First, you tense a muscle and notice how it feels; then you release the tension and pay attention to that feeling; and finally, you concentrate on the difference between the two sensations. This exercise can be done while sitting or lying down, and only takes about fifteen minutes. It helps if you can practice the technique in a quiet, relaxing atmosphere. How to do Progressive Relaxation Training • Slowly squeeze one muscle group (see progression below) • Squeeze to a point of maximum tension, never to a point of pain. • Hold the muscle tightly for 10 - 15 seconds • Notice the feeling and location of the tension. • Slowly and gradually let go of the tension in the muscle. • Notice how the muscle feels as you releases the tension. Look for signs of increased lightness or heaviness, warmth or coolness, tingling. Progression (skip any muscle that is injured) • Squeeze the hand into a fist. Repeat with opposite hand. • Bend the right arm at the elbow; bring it up to the chest. • Repeat with left arm. • Extend both arms out in front reaching as far as you can. • Tilt head back towards the ceiling. • Tilt head forward the chest. • Lift shoulders up towards the ears. • Lean chest forward, shoulders back and arch back. • Push stomach out making it hard. • Squeeze buttocks tightly together. • Press knees together. • Point toes towards the ceiling. • Wrinkle your forehead. • Shut eyes tightly closed. • Press lips together and smile widely. • Clench teeth.
Posted on: Wed, 14 Aug 2013 06:00:01 +0000
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