When we are nervous, or you are worried about something, we tend to unconsciously tense muscles. A way to relax, therefore, consist of loosening the muscles.
In this module we will go through a series of exercises designed to muscle relaxation.
1 autogenous exercises of relaxation, concentration and visualization
Therapy designed by the German psychiatrist Johannes H.Schultz in the 1920's,
the word "autogenous" comes from the Greek, and is formed from "auto-", which means "self"; and "genous", which translates as "originated". Therefore, we would be talking about a kind of buildup on self relaxation, and that mix auto-suggestion, self hypnosis and control over certain bodily functions, typically regulated by the autonomic (involuntary) nervous system. It also includes large doses of imagination and meditation.
In this type of therapy, the individual tries to get away from the surrounding environment, and focus on the feelings of heaviness and body heat, favourable conditions for a back muscle and vascular relaxation.
With autogenous exercises get deep relaxation of the skeletal musculature which, probably, also extends to smooth (involuntary) muscles. Blood vessels dilate, which comes more blood to the extremities. This brings increased body heat, and the subsequent relaxation. Also get a heartbeat and breathing slow, with the consequent decrease in oxygen consumption. The head, unlike the rest of the body, it feels fresh, attention is still alert, vigilant and balanced. Thoughts slide slowly through the mind, in small numbers.
The common position will be laying face up, on a hard bed, a sofa, or on the ground, on a carpet. The head, body, arms and legs should be distributed symmetrically. Head and the column should be aligned, and the eyes towards the ceiling. The back well extended and completely in contact with the ground. The arms relaxed, loose, next to the trunk, something separate from him, and hands open and loose fingers.
Your feet somewhat apart, with toe-out.
We can, if we feel better as well, place small pads under the neck and the lower part of the back.
As for the clothing, wide and comfortable clothes, barefoot and, if possible, without socks.
The environment has to be quiet, with soft lighting, cool, ambient temperature, and avoiding draughts.
We will, therefore, with the session:
And, on the other hand, it manages to reduce the pulse rate and blood pressure.
For this technique, we divide the muscles to work in 4 groups:
-Muscles of the hand, forearm and biceps.
-Muscles of the head, face, neck, shoulders, forehead, cheeks, nose, eyes, jaw, lips and tongue.
-Muscles of the chest, abdomen and lumbar region.
-Muscles of thighs, buttocks, calves and feet.
Each muscle or muscle group tightens for 5-10 seconds, and then relax between 20 and 30 seconds, approximately. Repeat at least once.
We go with the first: basic relaxation exercise
Types of relaxation techniques:
1 autogenous exercises of relaxation, concentration and visualizationTherapy designed by the German psychiatrist Johannes H.Schultz in the 1920's,
the word "autogenous" comes from the Greek, and is formed from "auto-", which means "self"; and "genous", which translates as "originated". Therefore, we would be talking about a kind of buildup on self relaxation, and that mix auto-suggestion, self hypnosis and control over certain bodily functions, typically regulated by the autonomic (involuntary) nervous system. It also includes large doses of imagination and meditation.
In this type of therapy, the individual tries to get away from the surrounding environment, and focus on the feelings of heaviness and body heat, favourable conditions for a back muscle and vascular relaxation.
With autogenous exercises get deep relaxation of the skeletal musculature which, probably, also extends to smooth (involuntary) muscles. Blood vessels dilate, which comes more blood to the extremities. This brings increased body heat, and the subsequent relaxation. Also get a heartbeat and breathing slow, with the consequent decrease in oxygen consumption. The head, unlike the rest of the body, it feels fresh, attention is still alert, vigilant and balanced. Thoughts slide slowly through the mind, in small numbers.
Is it a technique applicable to anyone?
The answer is Yes: almost everyone can learn to calm heartbeat, reduce blood pressure, improve blood circulation and direct the feeling of warmth to the contracted area. Only indicated that, given that increases the sensitivity of the sensations of the body with different physiological processes, it would not be a proper technique for psychotic, hypochondriacal, people obsessive or neurotic with the sensations of his body.How do you have to be practiced this technique?
We recommend it once or twice a day. With practice, the duration may be increasing.The common position will be laying face up, on a hard bed, a sofa, or on the ground, on a carpet. The head, body, arms and legs should be distributed symmetrically. Head and the column should be aligned, and the eyes towards the ceiling. The back well extended and completely in contact with the ground. The arms relaxed, loose, next to the trunk, something separate from him, and hands open and loose fingers.
Your feet somewhat apart, with toe-out.
We can, if we feel better as well, place small pads under the neck and the lower part of the back.
As for the clothing, wide and comfortable clothes, barefoot and, if possible, without socks.
The environment has to be quiet, with soft lighting, cool, ambient temperature, and avoiding draughts.
We will, therefore, with the session:
2. progressive muscle relaxation
Technique developed by Edmond Jacobson, based on the fact that, due to the emergence of anxiety, our body reacts by an increase of muscle tension. This tension, in turn, increases the feeling of anxiety, and thus closes the vicious circle.With this type of relaxation are able, not only to recognize the muscle groups that we tighten in a situation of stress, but also learn how to distinguish between the feeling of tension and relaxation of these muscle groups.And, on the other hand, it manages to reduce the pulse rate and blood pressure.
For this technique, we divide the muscles to work in 4 groups:
-Muscles of the hand, forearm and biceps.
-Muscles of the head, face, neck, shoulders, forehead, cheeks, nose, eyes, jaw, lips and tongue.
-Muscles of the chest, abdomen and lumbar region.
-Muscles of thighs, buttocks, calves and feet.
Each muscle or muscle group tightens for 5-10 seconds, and then relax between 20 and 30 seconds, approximately. Repeat at least once.
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