Relaxation
Relaxation
MGMCPT Exercise Therapy ( Relaxation)
1
Introduction
•
Relaxation is a conscious effort to relieve excess tension
in muscles. Relatively tension less stage of muscle and
mind is called Relaxation. Muscles come to rest during
relaxation
MGMCPT Exercise Therapy ( Relaxation)
2
•
Life is full of events and times which may cause us to feel
stressed.
•
The ‘fight or flight’ response is how the body deals with stressful
events; muscle tension is generated so that we are ready to run
or fight.
•
Fear, frustration, pain, grief, anger or anxiety can trigger this
pattern. Not only our muscles, but also our glandular and
nervous systems get involved. We can end up feeling quite
wound up.
•
These days we rarely need to fight or take flight, but do build up
muscular stress as a response to events such as traffic, work,
personal issues, financial problems and health concerns.
•
Stressful situations can affect anyone, some people more than
others. It can be exhausting and harmful to our health. In some
cases it may even prove to be life threatening
3
•
Motor tone (muscle spindle)
•
Postural tone ( myotatic or stretch reflex)
•
Voluntary movement ( mvt is inhibited after
activity)
•
Mental Attitudes ( fear, anger, excitement)
•
Degree of Relaxation ( through sleep)
•
Pathological tension in muscle(hypo/ hyper
tonicity/ Rigidity)
MGMCPT Exercise Therapy ( Relaxation)
4
Aims
•
As a Preventive Method : To protect body from
unnecessary wear and tear.
•
As a Treatment : To help in relieving stress in
hypertension than tension , Headache, insomnia &
Asthma.
•
As a coping skill : for calm down the mind , so one can
deal successfully with difficult situation.
There are three systems involved in relaxation.
Nervous system
Endocrine system
Musculo skeletal system
5
Technique
1.
General Relaxation
•
Support
•
Comfort
•
Restful Atmosphere
•
Additional or Special methods of promoting Relaxation
1.
Local Relaxation
6
Techniques
MGMCPT Exercise Therapy ( Relaxation)
7
A)Support
•
Lying position
•
Half lying
•
Prone Lying
•
Side Lying
MGMCPT Exercise Therapy ( Relaxation)
8
B)Comfort
•
Freedom to breathe deeply
•
Warmth
•
Abdominal quiescence
•
Mild degree of physical fatigue
MGMCPT Exercise Therapy ( Relaxation)
9
C) Restful Atmosphere
•
Physical & Mental relaxation
–
Sound
–
Light
–
Therapist approach
MGMCPT Exercise Therapy ( Relaxation)
10
D)Additional methods
•
Consciousness of breathing
•
Progressive Relaxation( Jacobson of Chicago)
•
Contrast Methods( contraction followed by
relaxation)
•
Whole body technique(breathing + moving
from feet up)
•
Localized technique (close hands tight and
relax)
•
Passive movement
MGMCPT Exercise Therapy ( Relaxation)
11
•
Pendular swinging
•
Physiological Relaxation( Laura Mitchell- Reciprocal
relaxation)
12
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:
•
Tightening or contracting muscles results in movement
•
Movement cause When we are awake, the brain will
register the change in body position through muscle,
joint and skin sensation
•
The brain is only aware of the movement it causes.
Movements are controlled by the nervous system; if one
group of muscles is ‘instructed’ to tighten, the opposite
group of muscles for that action receives an ‘instruction’
to relax
•
We can learn to recognise and be aware of the tense
muscles and joints. Instructing or ‘ordering’ the opposite
muscle groups to tighten will automatically result in
‘relax’ messages being received by the tense muscles
and joints.
13
•
This new ‘position of ease’ can be learnt by registering
the feeling in the muscles, joints and skin. Finding the
position of ease of all your joints will result in relaxation
s repositioning of joints and limbs The Mitchell Method
of Physiological Relaxation
14
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n
•
Arrange yourself comfortably where your body is well
supported.
•
If possible the room should be comfortably warm.
•
Three exact orders are given to each area of your
body, they never vary. They are all positive, easy to
remember and work in any position:
–
1. Move away from the position of stress
–
2. Stop doing activity.
–
3. Be aware of and feel the new position You will
find the new ‘position of ease’ more pleasurable than
the old position of stress and with practice it will be
easier to achieve a greater level and speed of
relaxation.
15
•
Memorize only the words in bold type and act on each
instruction (‘order’).
•
Stop doing the activity.
•
Register / feel the changes in your body.
16
•
Local relaxation
•
Hold–Relax and Contract–Relax
•
Agonist Contraction
MGMCPT Exercise Therapy ( Relaxation)
17
Thank You
18
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Presentation Transcript
Relaxation MGMCPT Exercise Therapy ( Relaxation) 1
Introduction Relaxation is a conscious effort to relieve excess tension in muscles. Relatively tension less stage of muscle and mind is called Relaxation. Muscles come to rest during relaxation MGMCPT Exercise Therapy ( Relaxation) 2
Life is full of events and times which may cause us to feel stressed. The fight or flight response is how the body deals with stressful events; muscle tension is generated so that we are ready to run or fight. Fear, frustration, pain, grief, anger or anxiety can trigger this pattern. Not only our muscles, but also our glandular and nervous systems get involved. We can end up feeling quite wound up. These days we rarely need to fight or take flight, but do build up muscular stress as a response to events such as traffic, work, personal issues, financial problems and health concerns. Stressful situations can affect anyone, some people more than others. It can be exhausting and harmful to our health. In some cases it may even prove to be life threatening 3
Motor tone (muscle spindle) Postural tone ( myotatic or stretch reflex) Voluntary movement ( mvt is inhibited after activity) Mental Attitudes ( fear, anger, excitement) Degree of Relaxation ( through sleep) Pathological tension in muscle(hypo/ hyper tonicity/ Rigidity) MGMCPT Exercise Therapy ( Relaxation) 4
Aims As a Preventive Method : To protect body from unnecessary wear and tear. As a Treatment : To help in relieving stress in hypertension than tension , Headache, insomnia & Asthma. As a coping skill : for calm down the mind , so one can deal successfully with difficult situation. There are three systems involved in relaxation. Nervous system Endocrine system Musculo skeletal system 5
Technique 1. General Relaxation Support Comfort Restful Atmosphere Additional or Special methods of promoting Relaxation 1. Local Relaxation 6
Techniques Support General Relaxation Additional methods Comfort Restful Atmosphere MGMCPT Exercise Therapy ( Relaxation) 7
A)Support Lying position Half lying Prone Lying Side Lying MGMCPT Exercise Therapy ( Relaxation) 8
B)Comfort Freedom to breathe deeply Warmth Abdominal quiescence Mild degree of physical fatigue MGMCPT Exercise Therapy ( Relaxation) 9
C) Restful Atmosphere Physical & Mental relaxation Sound Light Therapist approach MGMCPT Exercise Therapy ( Relaxation) 10
D)Additional methods Consciousness of breathing Progressive Relaxation( Jacobson of Chicago) Contrast Methods( contraction followed by relaxation) Whole body technique(breathing + moving from feet up) Localized technique (close hands tight and relax) Passive movement MGMCPT Exercise Therapy ( Relaxation) 11
Pendular swinging Physiological Relaxation( Laura Mitchell- Reciprocal relaxation) 12
The Mitchell Method is based on the following principles: Tightening or contracting muscles results in movement Movement cause When we are awake, the brain will register the change in body position through muscle, joint and skin sensation The brain is only aware of the movement it causes. Movements are controlled by the nervous system; if one group of muscles is instructed to tighten, the opposite group of muscles for that action receives an instruction to relax We can learn to recognise and be aware of the tense muscles and joints. Instructing or ordering the opposite muscle groups to tighten will automatically result in relax messages being received by the tense muscles and joints. 13
This new position of ease can be learnt by registering the feeling in the muscles, joints and skin. Finding the position of ease of all your joints will result in relaxation s repositioning of joints and limbs The Mitchell Method of Physiological Relaxation 14
How to use The Mitchell Method of Relaxation Arrange yourself comfortably where your body is well supported. If possible the room should be comfortably warm. Three exact orders are given to each area of your body, they never vary. They are all positive, easy to remember and work in any position: 1. Move away from the position of stress 2. Stop doing activity. 3. Be aware of and feel the new position You will find the new position of ease more pleasurable than the old position of stress and with practice it will be easier to achieve a greater level and speed of relaxation. 15
Memorize only the words in bold type and act on each instruction ( order ). Stop doing the activity. Register / feel the changes in your body. 16
Local relaxation Hold Relax and Contract Relax Agonist Contraction MGMCPT Exercise Therapy ( Relaxation) 17
Thank You 18
