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Relaxation Notes (own notes based on lectures)
bpt 2nd year (Rajiv Gandhi University of Health Sciences)
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RELAXATION
o RELAXATION :
Conscious effort to release tension
Relatively tension less stage of muscle and mind is called relaxation
A muscle is said to be relaxed relatively/partially free of tension - due to
muscle tone
o STRESS :
Any physical , mental or emotional factor that causes bodily or mental
tension
o RELAXATION THERAPY/TECHNIQUES
It is the definition used to describe a number of techniques that promote
stress reduction, elimination of tension throughout the body and calm and
peaceful state of mind.
o DETERMINANTS OF RELAXATION
MUSCLE TONE - under ordinary circumstances living muscles are never
completely free from tension as they retain a quality of firmness known as
muscle tone. (partial contracted state of any muscle)
It helps to maintain posture and declines during REM sleep.
It is the partially contracted state of a muscle
It is a state of preparedness in resting muscle.
POSTURAL TONE - the contraction which persists in the muscles concerned
with the maintenance of posture.
VOLUNTARY MOVEMENT - specific muscles contract as they work to initiate or
control movement, but at the completion of the movement they relax and
come to rest.
All active movements are voluntary movements
Muscle which relax at the time of the other part going through relaxation
MENTAL ATTITUDES - mental attitudes such as fear, anger and excitement
give rise to a general increase in muscular tension which serves a useful
purpose by preparing the muscles for rapid or forceful action.
o DEGREES OF RELAXATION
The degree to which muscular tension can be reduced is very variable
It is often possible to estimate that the degree of relaxation is achieved by
Gentle passive movements
By palpating the muscles
The fact that patient falls asleep during the treatment
These are ample proof that the method of obtaining general relaxation has
been successful
o PATHOLOGICAL TENSION IN MUSCLES
The tension of higher motor centers leads to increase tension of relaxed
muscles which varies from hyper tonicity to spasticity or rigidity
A temporary reduction in this tension in the affected area can be achieved in
some cases by suitable means which promote relaxation
This allows re-education of any functional activity which remains to take place
TECHNIQUES OF RELAXATION(PRINCIPLES)
General relaxation
Support comfort and restful atmosphere are basic conditions for general
relaxation
Overall body relaxation
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Support
Various forms and modifications of lying position are used to achieve
full support to the body
Lying supine
a. Firm surface is essential
b. Plinths or beds which sad are to be avoided as they cramp the
thorax and so throw additional strain on the inspiratory muscles
c. A head pillow is required which is soft to prevent the head from
rolling to either side
d. A small pillow underneath the knees relieves tension
e. Feet are held in mid-position with a sandbag
Half-lying
a. Here the breathing is easier and less weight on the back and
abdominal pressure on the undersurface of the diaphragm is
reduced
b. Armchair is a good substitute for bed or plinth
Prone lying
a. Head is turned on one side, a small pillow is
kept for more comfort
b. Firm pillow under the hips and lower
abdomen
c. Lower legs are elevated slightly so that the
knees are bent slightly and toes are free
Side lying
a. The arms and leg may be rested on the supporting surface instead
of the pillow
b. Head pillow supports the head and neck
Comfort
Ability to breathe deeply and effectively
Providing adequate warmth
Abdominal quiescence and a mild degree of physical fatigue
Removal of constructive clothing room must we warm and should have
free supply of air
Restful environment
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As physical and mental relaxation are interdependent an effort must
be made to secure a state of mental rest
Treatment room must be as quiet as possible
Additional methods
Breathing exercise/control/meditation
Progressive relaxation technique(Jacobson's relaxation
technique)
a. Principle - activity of every living cell is followed by its inhibition of
that activity
b. Procedure
1. Position- supine lying , may opt. for
sitting as well
2. Duration for contraction - 7-10sec
3. Duration for relaxation - 15-20secs
4. The sequence can be proximal to
distal or distal to proximal
5. In a sequence the muscles are
released
Muscle Instructions
group
Hand Clench the left hand
tightly and feel the
tension
Relax and let the fist
loosen
Repeat the same for right
hand
wrist Bend the hand backwards
to hyperextend the wrist
Let it loose to relax
Upper Bend the elbow
arm relax
shoulder Bring the shoulder
towards the ear
Let the shoulder drop
down to relax
forehead Wrinkle the forehead
Raise the eyebrow
relax
eyes Close the eyes tightly
relax
neck Bend the neck forward
pressing the chin against
the chest
relax
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abdomen Tuck the tummy in
relax
back Arch the back
relax
thigh Push the knee towards
the couch
Relax
Push the heel towards the
couch
relax
ankle Point toes towards the
head
relax
feet Curl toes
relax
Something similar to savasana
yogasanas
Physiological relaxation(Laura Mitchell)
a. Principle- when one group of muscles contract the opposite group of
muscle relax
b. To achieve relaxation the patient consciously moves away from the
position of each joint and registers in his mind the new position
c. Procedure
i. Position- supine or sitting
ii. Each stretch to be held for a count of 5 seconds and released for
10seconds
iii. The new position needs to be felt by the patient as he relaxes the
muscles
iv. Sequence
Muscle instruction
group
shoulder Pull the shoulder down towards
your feet
elbows Stretch the elbows so that the
hand strengthens
hands Stretch the fingers out straight
trunk Push the trunk into the bed or
chair so that your body makes
contact with the chair or bed
thighs Roll thighs away from one
another
calves Pull the toes and ankles up so
the back of your calves stretch
eyes Close your eyes and raise your
eyebrows up as far as they go
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Mouth Keeps the lips lightly
and jaw together
Let teeth part
Tongue needs to be
dangling in middle of your
mouth
Breathin Focus your breathing and
g make sure its relaxed
Breathe in deeply to a
count of 3 allowing your
stomach to expand and
then breathe out slowly to
a count of six
Local relaxation technique
Particular part of the body is relaxed
It depends on the cause and distribution of tension
Preparatory to massage and passive movements
For relief of spasm
Preventing combating shortening
o STRESS
A state of mental or emotional or physical strain or tension resulting from
adverse circumstances
Types of stress
ACUTE
Usually brief
Most often caused by reactive thinking
Negative thoughts pre-dominate about situations that have recently
occurred or upcoming events or demands in future
Eg- work deadline, examination, etc.
Effects
a. Transient emotional distress - combination of anger, irritability,
anxiety and depression
b. Transient muscular distress- tension, headache, backpain, neck
pain, etc.
ACUTE EPISODIC STRESS
Occurs when people have frequent acute stress
People often live in chaos and crisis
Always feel pressurized
Effects
a. Emotional distress - anger/irritability, depression, impatient, etc.
b. Muscular distress - headache, etc.
c. Cognitive distress - compromised attention/concentration,
compromised processing, etc.
d. High blood pressure, rapid heartbeat, sweaty palm, acid stomach
etc.
CHRONIC STRESS
Most harmful type of stress
Any form of stress present for a long time
If left untreated for a long time can lead to physical and mental health
damage
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Eg: - long term poverty, repeated abuse of any form, substance abuse,
etc.
Effects
a. Signs and symptoms are same as other types of stress but a lot
more chronic and can result in mental breakdown that can lead to
suicide, violent actions, homicide, psychosis, heart attacks, strokes,
etc.
o INDICATIONS
To relieve or reduce pain
To reduce muscle tension
Relieve anxiety or stress
Tension
Headaches
High blood pressure
Respiratory distress
QUESTIONS
1. EXPLAIN RELAXATION AND WRITE ABOUT JACOBSON’S RELAXATION. 10M
2. PRINCIPLES OF RELAXATION. 5M
3. NOTES ON JACOBSON’S RELAXATION TECHNIQUE. 5M *
4. DEFINITION AND TYPES OF RELAXATION. 5M
5. PHYSIOLOGICAL EFFECTS. 5M
6. RELAXATION EXERCISE IN DETAIL. 5M
7. PRINCIPLES AND USES. 5M
8. NOTE ON MITCHELL’S RELAXATION TECHNIQUE. 5M
9. MUSCLE TONE. 3M *
10.MUSCLE TONE AND POSTURAL TONE. 3M
11. MITCHELL’S RELAXATION TECHNIQUE. 3M
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