Relaxation Techniques have great importance for any athlete who is striving for peak performance.

When arousal levels become too high, performance is negatively affected, so for any athlete, relaxation is essential.

Relaxation techniques are used to:

• Relax the mind and body to reduce stress and anxiety.

• Increase sense of control so the athlete feels in control and comfortable.

• Assist in mental preparation for competition

• Assist people who experience high levels of tension and anxiety.

Any relaxation skill must be learned and practiced, as it may become automatic.

Some Techniques Include:Some Techniques Include:

Progressive Muscular Relaxation.Progressive Muscular Relaxation. This technique involves the This technique involves the

progressive contraction and progressive contraction and releasing of each major muscle releasing of each major muscle group.group.

This helps to relax the athlete’s This helps to relax the athlete’s muscles so that tension or stress are muscles so that tension or stress are not possible. not possible.

Autogenic TrainingAutogenic Training

This technique relies on feelings of heaviness and This technique relies on feelings of heaviness and warmth in the muscles given via self-suggestion.warmth in the muscles given via self-suggestion.

Feelings of heaviness in the limbs helps to decrease Feelings of heaviness in the limbs helps to decrease muscle tensionmuscle tension

Feelings of warmth help to dilate the blood vessels.Feelings of warmth help to dilate the blood vessels. 3 main parts:3 main parts:1.1. Creation of feelings of warmth and heavinessCreation of feelings of warmth and heaviness2.2. Use of imagery to conjure relaxing senses which is Use of imagery to conjure relaxing senses which is

accompanied the feelings of warmth and heavinessaccompanied the feelings of warmth and heaviness3.3. Use of specific themes to assist in causing Use of specific themes to assist in causing

relaxation (self statements that body is relaxed)relaxation (self statements that body is relaxed)

Meditation/Yoga/Tai ChiMeditation/Yoga/Tai Chi This technique This technique

involves the involves the concentration on concentration on a a word/phrase/imagword/phrase/image or movement.e or movement.

It also includes It also includes the exclusion of the exclusion of interferences interferences from the outside from the outside environment or environment or thoughts that thoughts that may cause stress.may cause stress.

Gives body time Gives body time to relax and to relax and recuperate from recuperate from stress pre/post of stress pre/post of the event.the event.

Effective under Effective under correct correct instruction.instruction.

BiofeedbackBiofeedback

This technique uses This technique uses different instruments to different instruments to measure changes in measure changes in bodily functions such as bodily functions such as heart rate, skin heart rate, skin temperature, sweat temperature, sweat production, muscular production, muscular activity and brain waves.activity and brain waves.

The athlete is able to The athlete is able to control these changes due control these changes due to knowledge of their to knowledge of their occurrence.occurrence.

Athletes can use Athletes can use instruments in training to instruments in training to develop skills to control develop skills to control feelings of anxiety or feelings of anxiety or arousal, as well as in an arousal, as well as in an competitive environment.competitive environment.

Biofeedback can be very Biofeedback can be very expensive. expensive.

Hypnosis Hypnosis This technique can be This technique can be

used to induce states used to induce states of relaxation.of relaxation.

It is induced by a It is induced by a person whose person whose suggestions are suggestions are accepted by the accepted by the subject (athlete)subject (athlete)

It can help to control It can help to control anxiety and improve anxiety and improve or alter behavior.or alter behavior.

Used on athletes to Used on athletes to improve focus, improve focus, motivation, motivation, confidence or to help confidence or to help control nervousness, control nervousness, tension or anxiety.tension or anxiety.

Similar to autogenic Similar to autogenic training and training and meditation.meditation.

Hydrotherapy/FlotationHydrotherapy/Flotation This technique involves the This technique involves the

performance of prescribed exercises performance of prescribed exercises or movements of an injured or weak or movements of an injured or weak body part which is submerged in cold body part which is submerged in cold or heated water.or heated water.

Water buoys the athlete’s body Water buoys the athlete’s body minimizing gravity on their joints minimizing gravity on their joints which enables easier stretching and which enables easier stretching and movement. movement.

As well as relaxing muscles, it also As well as relaxing muscles, it also works the muscles due to the works the muscles due to the resistance of the water.resistance of the water.

Reduces muscular tension and Reduces muscular tension and rehabilitates injuries.rehabilitates injuries.

Jets may be used which have the Jets may be used which have the extra benefit of massage.extra benefit of massage.

Range from baths to pools.Range from baths to pools. Includes ‘Includes ‘Aqua-Aerobics’Aqua-Aerobics’ Also known as Also known as Aquatic Physiotherapy.Aquatic Physiotherapy. Used on animals as well as humans.Used on animals as well as humans.

Sports MassageSports Massage This technique involves the manipulation of This technique involves the manipulation of

the soft tissues of the athlete by a therapist the soft tissues of the athlete by a therapist (stroking, gliding, compressing or (stroking, gliding, compressing or stretching) which can be performed before stretching) which can be performed before or after event.or after event.

Helps to relieve muscle tension and Helps to relieve muscle tension and increases flexibility.increases flexibility.

The massage techniques used by the The massage techniques used by the therapist are specific to the event.therapist are specific to the event.

Pre-event massages are an integral Pre-event massages are an integral component of event preparation for many component of event preparation for many athletes. It helps to prepare the muscles athletes. It helps to prepare the muscles and tissue of an athlete which increases and tissue of an athlete which increases performance. It is generally undergone 15-performance. It is generally undergone 15-45minutes before the event.45minutes before the event.

Post-event massages are also practiced by Post-event massages are also practiced by many athletes. They help to aid in recovery many athletes. They help to aid in recovery from the activity. This is achieved through from the activity. This is achieved through reducing exercise soreness, re-establishing reducing exercise soreness, re-establishing full range or motion and enhancing blood full range or motion and enhancing blood flow to tightened muscles. It has been flow to tightened muscles. It has been proven that post-event massage reduces proven that post-event massage reduces the effect of delayed onset muscle the effect of delayed onset muscle soreness. This method speeds up the soreness. This method speeds up the removal of metabolic by-products produced removal of metabolic by-products produced by the body and therefore aids for a quick by the body and therefore aids for a quick recovery.recovery.

Deep-Centered BreathingDeep-Centered Breathing This technique places the This technique places the

athletes focus on the depth athletes focus on the depth and pace of their breathing and pace of their breathing (rise and fall of chest)(rise and fall of chest)

Slow deep breaths are Slow deep breaths are taken and the rib cage is taken and the rib cage is expanded fully.expanded fully.

This helps to maintain This helps to maintain ventilation in a controlled ventilation in a controlled state while also restricting state while also restricting anxious or stressful anxious or stressful thoughts.thoughts.

Must be practiced regularly Must be practiced regularly to be fully effective.to be fully effective.

Mental Rehearsal/RelaxationMental Rehearsal/Relaxation

Focusing on the Focusing on the process rather than process rather than the result. Focusing the result. Focusing on aspects that the on aspects that the athlete has control athlete has control over or that they over or that they know and can do well.know and can do well.

The athlete practices The athlete practices the successful the successful performance of a skill performance of a skill in their mind.in their mind.

Generating relaxing Generating relaxing thoughts.thoughts.

VisualizationVisualization

Picture of the Picture of the performance and the performance and the incorporation the incorporation the experiences and experiences and emotions of emotions of surrounding factors. surrounding factors.

Prepares the athlete Prepares the athlete for anticipated for anticipated experiences so anxiety experiences so anxiety isn't generated by isn't generated by unfamiliar unfamiliar surroundings or surroundings or experiences.experiences.

Other Methods of Relaxation include:Other Methods of Relaxation include:

Positive Self-Talk- Positive Self-Talk- Promotes self-belief and Promotes self-belief and ensures the athlete to be ensures the athlete to be confident, making them confident, making them believe they can believe they can successfully complete successfully complete what is required.what is required.

Exercise- Light aerobic Exercise- Light aerobic exercise prior or post the exercise prior or post the performance improves performance improves mood and reduces muscle mood and reduces muscle tension.tension.

Music- Type is specific to Music- Type is specific to athlete. Needs to have athlete. Needs to have calming effect so not to calming effect so not to increase arousal.increase arousal.

Humor- Laughter has been Humor- Laughter has been scientifically proven to scientifically proven to relieve tension.relieve tension.

Individuality- Some Individuality- Some athletes prefer to be left athletes prefer to be left alone prior to alone prior to performance, others performance, others prefer to socialize.prefer to socialize.

Practical DemonstrationPractical Demonstration

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