![]() ![]() Stage 1: Lie on your back in a darkened room, with eyes closed, arms at your sides, legs uncrossed. This is a phased program similar to the previous one, but done in stages. With a little practice, you should be able to do this technique with ease. By the time you get to one, you will be alert and ready to go. When you need to come back to the real world, count backwards from five. You should feel that much of the tension has drained away. Relax and feel the tension drain from your face, eyes and forehead. Frown, tensing as many muscles in the face as you can. Now tighten the muscles in you right fist and right arm. Shrug your shoulders-try to touch your shoulders to your ear lobes. Remember to inhale slowly as you tighten the muscles and exhale slowly as you relax. Then push your lower back down towards the floor. Tighten the abdominal muscles, hold, then relax. Next, tighten the large muscles in your right leg, hold for seven seconds, then relax. As you contract the muscles, inhale very slowly and exhale slowly as the muscles relax. Repeat this sequence with your left foot. Extend the toes of your right foot back towards your knee, stretching the calf muscle. Stretch your right foot…toes pointed out. After you have practiced a few times, it is time to begin the sequence.īe sure that you have loosened any tight clothing, belt, tie, etc. Be sure that you can tell the difference. Feel the difference between your tense fist and the one that is not tensed. For this experience it is helpful to lie on your back in a semi-darkened room with your knees bent. Once they have learned this, they will be able to identify when there is tension in any part of their body and will be able to relax that part. In progressive relaxation, the individual has to learn the difference between what tension feels like and what relaxation feels like. After you have tried them all, you may want to combine two or three of the techniques. Try these techniques and determine for yourself whether or not they are helpful. Others are lowering their blood pressure and cholesterol levels. Some are even using less pain relief medication. ![]() These techniques are being used by many individuals who not only want to relax, but who have found that relaxation techniques assist them to control pain, especially chronic pain. Some are designed for deep relaxation and others for momentary relaxation. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |