Functional relaxation techniques

Progressive Relaxation

• Rt hand (fist squeeze 5 seconds)
  Let it go and relax for 5 seconds
• Lft hand (fist-squeeze 5 seconds)
  Let it go and relax for 5 second
• Rt Forearm
• Lft Forearm
• Rt Bicep
• Lft Bicep
• Rt Tricep
• Lft Tricep
• Chest
• Pecs
• Abdomen
• Glute’s
• Rt then Lft Quad
• Rt then Lft Hamstring
• Rt then Lft Calf
• Rt then Lft Shin
• Rt then Lft foot
• Rt then Lft toes

Fast relaxation for mental tension

• think of a beautiful garden, and how it affects all your senses

Fast relaxation for mind and body

• hold small breath for 7 seconds
• tense leg muscles while crossing ankles
• down w upper leg, up w lower leg
• slowly relax, saying/thinking the word ’relax’
• let the tension out (simultaneously)
• hands in lap, palm facing palm
• push down with top, and up w bottom.
• slowly relax, saying/thinking the word ’relax’