Progressive muscle relaxation

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PROGRESSIVE MUSCLE RELAXATION

To be used with guided instructions available HERE

By Dr. Phang Cheng Kar, M.D.

Squeeze the orange!

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Superman!

Push the Ceiling!

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Tortoise - I don’t know!

Yawning - Aaaahhhhh!Yawning - Aaaahhhhh!

Squeeze nose with face -Eeeeeeeee!

Make a long face - OooohhhMake a long face - Oooohhh!!

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Grip a handkerchief with your toes

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Touch shin with toes

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Touch wall with toesTouch wall with toes

Notes:Notes: 10 postures, each posture 3 rounds, each 10 postures, each posture 3 rounds, each

round, count 1-10round, count 1-10 May be selective in postures e.g. only legs or May be selective in postures e.g. only legs or

only faceonly face May be flexible in frequency of practice May be flexible in frequency of practice

e.g. 2-3x/day or every hour e.g. 2-3x/day or every hour

Pain – better to use passive muscle relaxation Pain – better to use passive muscle relaxation or pleasant imageryor pleasant imagery

Can be done in any position with adjustmentsCan be done in any position with adjustments Can synchronize with deep breathingCan synchronize with deep breathing Can combine with soothing music & Can combine with soothing music &

aromatherapyaromatherapy Can create new postures – just keep to Can create new postures – just keep to

principles of tension-relaxationprinciples of tension-relaxation04/13/2304/13/23 1313

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GUIDED PROGRESSIVE GUIDED PROGRESSIVE MUSCLE RELAXATIONMUSCLE RELAXATION

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http://pckar.blogspot.com/search/label/Relaxation

Practice Makes PerfectPractice Makes Perfect

THANK YOUTHANK YOU