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A series of exercises to relax and stretch! By Dr Phang Cheng Kar
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04/13/2304/13/23 11
PROGRESSIVE MUSCLE RELAXATION
To be used with guided instructions available HERE
By Dr. Phang Cheng Kar, M.D.
Squeeze the orange!
04/13/2304/13/23 copyright (your organization) 2003copyright (your organization) 2003 44
Superman!
Push the Ceiling!
04/13/2304/13/23 copyright (your organization) 2003copyright (your organization) 2003 66
Tortoise - I don’t know!
Yawning - Aaaahhhhh!Yawning - Aaaahhhhh!
Squeeze nose with face -Eeeeeeeee!
Make a long face - OooohhhMake a long face - Oooohhh!!
04/13/2304/13/23 copyright (your organization) 2003copyright (your organization) 2003 1010
Grip a handkerchief with your toes
04/13/2304/13/23 copyright (your organization) 2003copyright (your organization) 2003 1111
Touch shin with toes
04/13/2304/13/23 copyright (your organization) 2003copyright (your organization) 2003 1212
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
04/13/2304/13/23 copyright (your organization) 2003copyright (your organization) 2003 1414
GUIDED PROGRESSIVE GUIDED PROGRESSIVE MUSCLE RELAXATIONMUSCLE RELAXATION
04/13/2304/13/23 copyright (your organization) 2003copyright (your organization) 2003 1515
http://pckar.blogspot.com/search/label/Relaxation
Practice Makes PerfectPractice Makes Perfect
THANK YOUTHANK YOU