Download - Physical Relaxation Methods
www.physio.co.nzcopyright © Active Physio 2005. Written by Gillian Webb. Dip Phys Dip MT ADP (OMT).
Your local Active Physio:
Imagery related relaxation methods
reason
logic
vertical thinking
language
reading
writing
mathematics
analysis
ego
relating to me
conscious mind
imagery
creativity
lateral thinking
recognition
rhythm
emotions
dreams
symbols
synthesis
id
relating to the conscious mind
LEFT -------- RIGHT
Which style do you feel works best?
This is the use of the thoughtprocesses that invokes theuse of the senses. It isconsidered to use the rightbrain and the diagram belowshows the relationshipsbetween the two hemispheresof the brain and how emotionand imagery are related. EMG studies have shownpositive imagery lowersmuscles tension and negativeimagery heightens muscle tone.Exploring Single Senses:Some people use:• Sight: shapes / circles /
triangles / an oak tree / a sailing boat / a button /a strand of hair
• Sound: wind blowing(through trees/throughsails/through washing onthe line)/different peoplecalling your name/horseshooves on different surfaces(on cobblestones, tarmac,mud)/scales on apiano/water flowing/ waterlapping/water falling
• Smell: newly bakedbread/petrolfumes/vanilla/newly mowngrass/chlorine
• Taste: sprouts / figs /bananas / mayonnaise/grapefruit / toothpaste
• Touch: shaking hands/standing barefoot in loosedry sand/running yourfingers over satin / velvet /brushing past soft fur /holding a smooth pebble
• Temperature: drinking a hotliquid/sunlight on yourarms/moving into a coolroom/holding an icecube/stepping into a warm bath
• Kinaesthetic (bodymovement):swimming/running ongrass/sawingwood/throwing aball/climbing a sanddune/stirring syrup
As people develop their skill inusing imagery they canprogress to:
• Imagery from all sensemodalities: e.g. eating apiece of fruit (taste, smell,feel, sight, sound)
• Symbolic Imagery: The fount/The Bell
• The use of Metaphors: e.g.A rag-doll / a jelly
• Colour: a favourite colourenveloping them /breathing in a favouritecolour and breathing out a colour that representstheir stress and pain Physical
RelaxationMethods
PatientInformation
These methods combine physical psychological methods to achieve a decrease in the body’s “fight-flight” response to the challenges that face you
Relaxation methods
About the condition of being relaxed
ITEM
Breathing
Quiet
Body/Head
Eyes
Mouth
Throat
Shoulders
Hands
Feet
RELAXED STATE
Regular and fewer in thenumber recorded in thebaseline (usually 10 to 12breathes per minute)
No audible sound such assighs/words/movement
The body is symmetrical andfully resting on supportingstructure. Head is motionlessand symmetrical
Lids lightly closed with eyesstill
Lips parted at centre ofmouth with teeth slightlyseparated
No activity
Dropped and level with each other resting against the support
Both resting at sides or onarm rest or on lap; palmsdown, fingers lightly curled
Comfortably rolled out so thatthe toes point away from each other
UNRELAXED STATE
Irregular and greater innumber
Talking/whispering/sighing/coughing/snorting or otheraudible sounds
Holding parts of the bodytensely or twisted. Headturning or other movements:head unsupported or titledand not symmetrical
Eyes open; or closed dartingabout under tense flutteringtense lids
Lips firmly closed with teethheld together; or mouth wideopen
Swallowing. Twitching orpreparing to speak
Both hunched or one higherthan the other; not restingagainst the support
Clasped, clenched orgripping support
Pointing vertically, crossed orexcessively rolled out
Self reportingYou can use the self-assessment scale to gauge the level ofrelaxation achieved in the course of your practice:
1 Feeling extremely tense and upset throughout my body
2 Feeling generally tense throughout my body
3 Feeling some tension in some parts of my body
4 Feeling relaxed as in my normal resting state
5 Feeling more relaxed than normal
6 Feeling completely relaxed throughout my entire body
7 Feeling more deeply and completely relaxed than I ever have
Physical relaxation methodThis method is based on the principle of reciprocal inhibition i.e. when one muscle group acts the opposing group relaxes.
There are 13 items of the method:
1 Pull your shoulders towards your feet
2 Slide your elbows away from your body
3 Stretch your fingers and thumbs
4 Turn your hips outwards
5 Move your knees until they are comfortable
6 Push your feet away from your face
7 Breathing
8 Push your body into the support
9 Push your head into the support
10 Drag your jaw downwards
11 Press your tongue downwards in your mouth
12 Close your eyes
13 Think of a smoothing action which begins above your eyebrows,
rises into your hairline, continues over the top of your head and
down into the back of your neck
These methods combine physical psychological methods to achieve a decrease in the body’s “fight-flight” response to the challenges that face you
Relaxation methods
About the condition of being relaxed
ITEM
Breathing
Quiet
Body/Head
Eyes
Mouth
Throat
Shoulders
Hands
Feet
RELAXED STATE
Regular and fewer in thenumber recorded in thebaseline (usually 10 to 12breathes per minute)
No audible sound such assighs/words/movement
The body is symmetrical andfully resting on supportingstructure. Head is motionlessand symmetrical
Lids lightly closed with eyesstill
Lips parted at centre ofmouth with teeth slightlyseparated
No activity
Dropped and level with each other resting against the support
Both resting at sides or onarm rest or on lap; palmsdown, fingers lightly curled
Comfortably rolled out so thatthe toes point away from each other
UNRELAXED STATE
Irregular and greater innumber
Talking/whispering/sighing/coughing/snorting or otheraudible sounds
Holding parts of the bodytensely or twisted. Headturning or other movements:head unsupported or titledand not symmetrical
Eyes open; or closed dartingabout under tense flutteringtense lids
Lips firmly closed with teethheld together; or mouth wideopen
Swallowing. Twitching orpreparing to speak
Both hunched or one higherthan the other; not restingagainst the support
Clasped, clenched orgripping support
Pointing vertically, crossed orexcessively rolled out
Self reportingYou can use the self-assessment scale to gauge the level ofrelaxation achieved in the course of your practice:
1 Feeling extremely tense and upset throughout my body
2 Feeling generally tense throughout my body
3 Feeling some tension in some parts of my body
4 Feeling relaxed as in my normal resting state
5 Feeling more relaxed than normal
6 Feeling completely relaxed throughout my entire body
7 Feeling more deeply and completely relaxed than I ever have
Physical relaxation methodThis method is based on the principle of reciprocal inhibition i.e. when one muscle group acts the opposing group relaxes.
There are 13 items of the method:
1 Pull your shoulders towards your feet
2 Slide your elbows away from your body
3 Stretch your fingers and thumbs
4 Turn your hips outwards
5 Move your knees until they are comfortable
6 Push your feet away from your face
7 Breathing
8 Push your body into the support
9 Push your head into the support
10 Drag your jaw downwards
11 Press your tongue downwards in your mouth
12 Close your eyes
13 Think of a smoothing action which begins above your eyebrows,
rises into your hairline, continues over the top of your head and
down into the back of your neck
www.physio.co.nzcopyright © Active Physio 2005. Written by Gillian Webb. Dip Phys Dip MT ADP (OMT).
Your local Active Physio:
Imagery related relaxation methods
reason
logic
vertical thinking
language
reading
writing
mathematics
analysis
ego
relating to me
conscious mind
imagery
creativity
lateral thinking
recognition
rhythm
emotions
dreams
symbols
synthesis
id
relating to the conscious mind
LEFT -------- RIGHT
Which style do you feel works best?
This is the use of the thoughtprocesses that invokes theuse of the senses. It isconsidered to use the rightbrain and the diagram belowshows the relationshipsbetween the two hemispheresof the brain and how emotionand imagery are related. EMG studies have shownpositive imagery lowersmuscles tension and negativeimagery heightens muscle tone.Exploring Single Senses:Some people use:• Sight: shapes / circles /
triangles / an oak tree / a sailing boat / a button /a strand of hair
• Sound: wind blowing(through trees/throughsails/through washing onthe line)/different peoplecalling your name/horseshooves on different surfaces(on cobblestones, tarmac,mud)/scales on apiano/water flowing/ waterlapping/water falling
• Smell: newly bakedbread/petrolfumes/vanilla/newly mowngrass/chlorine
• Taste: sprouts / figs /bananas / mayonnaise/grapefruit / toothpaste
• Touch: shaking hands/standing barefoot in loosedry sand/running yourfingers over satin / velvet /brushing past soft fur /holding a smooth pebble
• Temperature: drinking a hotliquid/sunlight on yourarms/moving into a coolroom/holding an icecube/stepping into a warm bath
• Kinaesthetic (bodymovement):swimming/running ongrass/sawingwood/throwing aball/climbing a sanddune/stirring syrup
As people develop their skill inusing imagery they canprogress to:
• Imagery from all sensemodalities: e.g. eating apiece of fruit (taste, smell,feel, sight, sound)
• Symbolic Imagery: The fount/The Bell
• The use of Metaphors: e.g.A rag-doll / a jelly
• Colour: a favourite colourenveloping them /breathing in a favouritecolour and breathing out a colour that representstheir stress and pain Physical
RelaxationMethods
PatientInformation