Comments to: crs@uvm.eduReviewed as of 4/20/98
THIS DOCUMENT WAS PRODUCED BY THE NEW ENGLAND REGIONAL LEADERSHIP
PROGRAM. IT IS POSTED BY THE CENTER FOR RURAL STUDIES FOR PUBLIC
USE. THE CENTER FOR RURAL STUDIES ASSUMES NO RESPONSIBILITY FOR
THE CONTENTS. FOR MORE INFORMATION, REFER TO THE USERS GUIDE.
EXERCISE 3
Relaxation Coaching
The basic premise in deep muscle relaxation is that muscle tension
is related to anxiety, and that an individual will experience a
very marked reduction in anxiety if tense muscles are allowed to
relax. Deep muscle relaxation involves successive tensing and
relaxing of specific muscles until all major muscle groups are
relaxed. It has been used to treat a variety of stress-related
concerns, including insomnia, headaches, neck and back pain, and
general anxiety. The technique generally takes about 30 minutes.
> Preparation for relaxation
The client is seated in a comfortable arm chair or couch. The
trainer usually begins with a simple explanation of deep muscle
relaxation.
þ this is a series of exercises that will help you
discriminate between tension and relaxation
þ you will be instructed to tense and relax different
muscle groups
þ beware of muscles that have had trauma or injury; reduce
or avoid flexing these muscles
þ remove contact lenses
þ find a comfortable position
þ free room from outside distractions
þ close eyes, take a few deep breaths
> Verbal cues to be given by trainer
These cues should be used at appropriate times during the
relaxation sequence.
þ as we go through this exercise release tension
immediately and as I say the word "relax"
þ flex only the muscles I suggest
þ if you feel a muscle cramping release the tension in that
muscle
þ focus on the tension
þ hold it, now relax
þ try not to move those muscles that have been involved in
a previous sequence of relaxation-tension
þ say the word "relax" to yourself when you release the
tension
> The relaxation sequence
Have the client tense and relax each muscle group twice. Each
sequence is followed by a brief pause.
þ have client begin by assigning a subjective level to
their tension
100 = state of extreme panic
0 = total relaxation
þ curl toes (pause, now relax)
þ point toes away from your head
þ point toes toward your face (now feel the tension)
þ imagine your legs are two iron bars, extend them away
from your head (now relax)
þ press the heels of your feet down to the floor
þ tighten your thighs (relax)
þ flex your buttocks and genital area (now relax)
þ allow all muscles below your waist to relax
þ review each muscle group below the waist
þ as we go through the exercise you may experience a
floating sensation which is associated with relaxation
þ now tighten your stomach muscles (say "relax")
þ take a long, slow, deep breath, really fill your lungs
þ hold that breath of fresh air
þ now exhale, slowly, evenly
þ people who are anxious tend to breathe more rapidly and
more shallowly
þ one of the most important areas that you can focus on is
your breath
þ now fill every corner of your lungs with air (exhale,
relax)
þ arch your back at the base of your spine
þ notice the tension and the difference between it and
relaxation
þ point the tips of your shoulders up to your ears
þ now drop your shoulders down to your toes (relax)
þ allow all muscles above your waist to relax further and
further
þ tension and relaxation are two incompatible responses
þ let's move on to the muscles in the arms
þ flex both biceps (now, relax)
þ press your elbows down on the chair/couch
þ straighten your arms as if they were two iron bars
þ bend your wrists back toward your body (relax)
þ bend them in the opposite direction
þ make a fist with both hands (now relax and say the word
to yourself)
þ spread your fingers
þ if any muscle cramping occurs release the tension
þ be aware of a warm comfortable feeling in your arms,
back, thighs, and legs
þ now on to your neck and head
þ try to touch your chin to your chest, (hold it, now
relax)
þ point your chin up and away from you (now, relax)
þ bite your teeth together and pull the corners of your
mouth back
þ squint your eyes together and wrinkle your nose (say
"relax")
þ raise your eyebrows and wrinkle your forehead
þ now allow all the muscles of your body to relax, head to
toe
þ once again give yourself a rating on that scale as to how
you are feeling right now
100 = state of extreme panic
0 = total relaxation
þ guided fantasy of a personally relaxing experience
> Concluding the relaxation exercise
Deep muscle relaxation is a skill that can be learned through
practice. There is nothing magical about learning to relax. It
requires daily practice, from 15 to 30 minutes each day.
Comments to: crs@uvm.edu
Reviewed as of 4/20/98