Relaxation

From SenseThinkAct

RELAXATION

exercise

: Basic Relaxation

Position: Lying on a bed with cushions supporting the head, knees and forearms. Legs slightly apart knees bent so that the hips are relaxed. Must keep very warm cover with a quilt if necessary.

• Breathing is very gentle. Slow music with an even beat may be played quietly.,

• Instructions: Breathe in for a very slow count of 4. Gently and consciously stretch the whole body. Feel a slight tension in the neck, back, hands, buttocks, legs and feet.

• Breathe out for a slow count of 4. Now 'let go' of all this stretch and feel the body weight sinking into the couch.

• Repeat this cycle of 8 counts 4 times. Gradually let the stretch become more gentle, deepening the relaxation.

• Then change to a shorter very gentle natural even breathing, 2 counts in and 2 counts out. If you do not then feel fully relaxed,. even to the extent of going into a light sleep, then repeat the exercise as often as necessary.

If you are worried about falling asleep, set an alarm clock.

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: Autogenic Relaxation

Lie down, or if you think you might fall asleep, sit on a chair. Shut your eyes. Notice where back and/or buttocks touch the chair or support. Feel the weight of your body pressing down onto the support and then imagine the feeling as if the support were pushing up.

Lift each arm and leg in turn and let it fall back by its own weight. do the same with the head.

Quietly or sub-vocally give yourself the following instructions:

"My right arm is heavy and I have let go"

"My left arm is heavy and I have let go"

"My arms are heavy and I have let go"

"My right leg is heavy and I have let go"

"My left leg is heavy, and I have let go"

"My legs are heavy: and I have let go.

"My arms and legs are heavy and I have let go"

"My head is heavy and I have let go".

"My right arm is warm and I am at peace". etc...

"My arms and legs are warm and I am at peace".

"My whole body breathes"

"My belly is warm"

"My brow is cool"

"My face is like a limp wet flannel draped over my skull"

"My throat is relaxed and hollow and I have let go"

"My eyeballs are floating in their sockets and I have let go"

"I let go of the back of my neck, it elongates and I let go"

(Adapted from Schultz & Withe, Reed, de Ropp.)

This could all be recorded in a low relaxed voice and played back.

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: Critical Rest Position Experience in Lulu Sweigaards posture laboratory has shown that the most successful method of easing muscles and improving posture is the daily practice of the critical rest position or CRP. The body is supported on a solid level warm surface (not a bed)

Lay on back with knees up or rest calves on a chair. If knees fall apart at first tie the thighs together. If the feet tend to slide but a support under the balls of the feet. Place both arms over the torso. If they falloff, place them above the head and exhale with a prolonged sibilant ssssssssssss several times. Do not force any part of the body into a position.

CRP is best practiced before and evening meal and before retiring. Try to do about 20 minutes although as little as five or ten may be sufficient to make a difference.

To get up first turn slowly and roll onto your side.

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: Relaxation Image Lie comfortably breath easily. AIlow eyes to close. Check through the body from head to toes to see if you can feel any tension. Don't forget eyes, nose, mouth, chin, throat, neck, chest, diaphragm, pit of stomach, genitals, anus and hips.

Once you are aware of an area of tension imagine it as a shape or colour. If you can do this then let the shape or colour fade or float away. If not then gently articulate that part of the body until tension begins to drain away.

Check through the body again. Do you notice any areas of tension that you didn't before.

Then take in what it feels like overall in the relaxed state. Create a vivid mental image of what it is like. Resolve to take this feeling with you as you get up.

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: Quick Relaxation In Twenty Breaths'

Are you sitting comfortably?

Count each exhalation and on each exhalation..... RELAX.

Every breath you take and number you count you become more and more and more relaxed.

This is useful in almost any situation that you feel tense.

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: Sitting to Work Checklist:

* Make sure the chair is close enough to the table.

* Lean forward from thigh joints rather than bending in the back.

* Feet are best placed 'in step' rather than side by side. Crossed legs cause restricted circulation.

* Relax the shoulders especially on the side of the writing arm.

* The best chair back supports the back of the pelvis rather than the upper back.

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: Just Sitting Just sit quietly and contemplate the following instructions:

* Centre the weight of the torso on the pelvic rockers. Imagine you are sitting on a one legged stool; without muscle tension or 'trying' keep this image in your mind.

* Level the top of the rib cage. A friend can check you on this - it commonly means moving the 1st rib circle up in front.

* Allowing the spine to move forward, at the level of the 12th thoracic vertebra, to the centre of the trunk. This ensures the back isn't unnecessarily flattened.

* Be aware of breathing and a relaxed belly. A slighter tension is preserved that gives strength for the whole trunk to stay relaxedly erect.