Functional relaxation techniques
Progressive Relaxation
- Rt hand (fist squeeze 5 seconds)
Let it go and relax for 5 seconds
- Lft hand (fist-squeeze 5 seconds)
Let it go and relax for 5 second
- Rt Forearm
- Lft Forearm
- Rt Bicep
- Lft Bicep
- Rt Tricep
- Lft Tricep
- Chest
- Pecs
- Abdomen
- Glute’s
- Rt then Lft Quad
- Rt then Lft Hamstring
- Rt then Lft Calf
- Rt then Lft Shin
- Rt then Lft foot
- Rt then Lft toes
Fast relaxation for mental tension
- think of a beautiful garden, and how it affects all your senses
Fast relaxation for mind and body
- hold small breath for 7 seconds
- tense leg muscles while crossing ankles
- down w upper leg, up w lower leg
- slowly relax, saying/thinking the word ’relax’
- let the tension out (simultaneously)
- hands in lap, palm facing palm
- push down with top, and up w bottom.
- slowly relax, saying/thinking the word ’relax’