Post by Hachelen on Feb 1, 2007 12:22:59 GMT -5
Originally posted by Icarus
Contract-Relax Exercise Routine for Relaxation:
1. Hand and forearm-Contract your right hand, making a fist; hold three counts. Relax and keep letting go 6-10 counts. Repeat; then do left fist, then both fists.
2. Biceps- Flex elbows and contract your biceps; hold three counts. Relax and continue relaxing 6-10 counts. Repeat.
3. Triceps- Straighten the arm, contract the triceps on the back of the arms. Hold 3 counts. Relax 6-10 counts. Repeat.
4. Relax hands, forearms, and upper arms.
5. Forehead- Raise your eyebrows and wrinkle your forehead; hold three counts. Relax and continue relaxing for 6-10 counts.
6. Cheeks and nose- Make a face. Wrinkle your nose and squint. Hold three counts. Relax and continue relaxing for 6-10 counts.
7. Jaws- Clench your teeth three counts. Relax 6-10 counts.
8. Lips and tongue- With teeth apart, press lips together and press tongue to the roof of mouth. Hold three counts. Relax 6-10 counts.
9. Neck and throat- Push head backward, while tucking in chin, pushing against floor or pillow if lying down. If sitting, push against high chairback. Hold three counts. Relax for 6-10 counts.
10. Relax forehead, cheeks, nose, jaws, lips, tongue, neck and throat. Relax hands, forearms, and upper arms.
11. Shoulder and upper back- Hunch shoulders to ears. Hold three counts. Relax 6-10 counts.
12. Relax lips, tongue, neck, throat, shoulders, and upper back.
13. Abdomen- Suck in abdomen. Hold three counts. Relax 6-10 counts.
14. Lower Back- Contract and arch the back. Hold three counts. Relax 6-10 counts.
15. Thighs and buttocks- Squeeze your buttocks together and push your heels into floor (if lying down) or against a chair rung (is sitting). Hold three counts. Relax 6-10 counts.
16. Relax shoulders and upper back, abdomen, lower back, thighs and buttocks.
17. Calves- Pull instep and toes toward shins. Hold three counts. Relax 6-10 counts.
18. Toes- Curl toes; hold three counts. Relax 6-10 counts.
19. Relax every muscle in your body.
***This should be done twice a day and eventually, the contract phase should become unnecessary.
Part II:
1. Neck Stretch- Roll the head slowly in a half circle from 9:00 to 8:00, to 7, 6, 5, 4, and 3. Then, reverse from 3 to 9. Close your eyes and feel the stretch. Do NOT make a full circle by tipping the head back. Repeat several times. While doing this, close your eyes and feel the stretch, while repeating words such as “serenity,” “peace,” and “warmth.”
2. Shoulder Lift- Hunch the shoulders as high as possible (contract) and then let them drop (relax). Repeat several times. Inhale on the lift and exhale on the drop.
3. Trunk stretch and drop- Stand and reach as high as possible; on tiptoe, stretch every muscle. Then collapse completely, bending over at the waist and dangling. Repeat several times.
4. Trunk swings- Maintain the above position and swing your weight from one side of your body to the other, leaving all weight in your legs and feet. Lift your feet, alternatively, to allow the weight to shift.
5. Tension contrast- With arms extended over your head, lie on your side. Tense the body as stiff as a board; then let go and relax, letting the body fall forward or backwards, in whichever way it chooses to fall. Let yourself “fall” as long as possible and let yourself “sink” into the ground. Repeat as often as necessary.
Contract-Relax Exercise Routine for Relaxation:
1. Hand and forearm-Contract your right hand, making a fist; hold three counts. Relax and keep letting go 6-10 counts. Repeat; then do left fist, then both fists.
2. Biceps- Flex elbows and contract your biceps; hold three counts. Relax and continue relaxing 6-10 counts. Repeat.
3. Triceps- Straighten the arm, contract the triceps on the back of the arms. Hold 3 counts. Relax 6-10 counts. Repeat.
4. Relax hands, forearms, and upper arms.
5. Forehead- Raise your eyebrows and wrinkle your forehead; hold three counts. Relax and continue relaxing for 6-10 counts.
6. Cheeks and nose- Make a face. Wrinkle your nose and squint. Hold three counts. Relax and continue relaxing for 6-10 counts.
7. Jaws- Clench your teeth three counts. Relax 6-10 counts.
8. Lips and tongue- With teeth apart, press lips together and press tongue to the roof of mouth. Hold three counts. Relax 6-10 counts.
9. Neck and throat- Push head backward, while tucking in chin, pushing against floor or pillow if lying down. If sitting, push against high chairback. Hold three counts. Relax for 6-10 counts.
10. Relax forehead, cheeks, nose, jaws, lips, tongue, neck and throat. Relax hands, forearms, and upper arms.
11. Shoulder and upper back- Hunch shoulders to ears. Hold three counts. Relax 6-10 counts.
12. Relax lips, tongue, neck, throat, shoulders, and upper back.
13. Abdomen- Suck in abdomen. Hold three counts. Relax 6-10 counts.
14. Lower Back- Contract and arch the back. Hold three counts. Relax 6-10 counts.
15. Thighs and buttocks- Squeeze your buttocks together and push your heels into floor (if lying down) or against a chair rung (is sitting). Hold three counts. Relax 6-10 counts.
16. Relax shoulders and upper back, abdomen, lower back, thighs and buttocks.
17. Calves- Pull instep and toes toward shins. Hold three counts. Relax 6-10 counts.
18. Toes- Curl toes; hold three counts. Relax 6-10 counts.
19. Relax every muscle in your body.
***This should be done twice a day and eventually, the contract phase should become unnecessary.
Part II:
1. Neck Stretch- Roll the head slowly in a half circle from 9:00 to 8:00, to 7, 6, 5, 4, and 3. Then, reverse from 3 to 9. Close your eyes and feel the stretch. Do NOT make a full circle by tipping the head back. Repeat several times. While doing this, close your eyes and feel the stretch, while repeating words such as “serenity,” “peace,” and “warmth.”
2. Shoulder Lift- Hunch the shoulders as high as possible (contract) and then let them drop (relax). Repeat several times. Inhale on the lift and exhale on the drop.
3. Trunk stretch and drop- Stand and reach as high as possible; on tiptoe, stretch every muscle. Then collapse completely, bending over at the waist and dangling. Repeat several times.
4. Trunk swings- Maintain the above position and swing your weight from one side of your body to the other, leaving all weight in your legs and feet. Lift your feet, alternatively, to allow the weight to shift.
5. Tension contrast- With arms extended over your head, lie on your side. Tense the body as stiff as a board; then let go and relax, letting the body fall forward or backwards, in whichever way it chooses to fall. Let yourself “fall” as long as possible and let yourself “sink” into the ground. Repeat as often as necessary.