Coccyx Tailbone Chronic Pain Guided Muscle Relaxation PMR Exercise Feat. Dr.Darshan Kaur


to show a script of a relaxation method
called progressive muscle relaxation this kind of relaxation has shown to be
effective for people with chronic pain we know that when we’re feeling stressed
and anxious that the body contents up and the opposite is also true that we
can deliberately relax the body we can deliberately relax the mind by relaxing
the body and I’d like you just just pay attention to the sound of my voice and
your body your mind may wander throughout the relaxation script and
that’s okay that’s natural but I’d like you as much as you can to just bring
your attention back to the sound of my voice in progressive muscle relaxation
each muscle group is tensed in turn and any tension is then released this
relaxes the muscles and allows you to notice the contrast between the tension
and relaxation I would like you to tense each muscle group as I will instruct
shortly but without straining and if you have any pain or discomfort at any of
the muscle groups feel free to skip that that part now I’d like us to begin begin
by finding a comfortable position either sitting or lying down in a location
where you will not be interrupted you may wish to put your hands on your lap
and close your eyes and begin by allowing yourself to sink into the
surface you’re sitting on be it a chair beater sofa
perhaps you’re lying down allow yourself to sink deeper and deeper into the
surface and allow your body to start to feel heavy during the relaxation you can
move at any time if you need to in order to feel more comfortable I’d like you to
allow your attention to focus only on your body and at the sound of my voice
even if there are other noises before we begin the actual muscle
relaxation I’d like us to start with some simple breathing so I’d like you to
focus your attention on your breath notice yourself breathing in and slowly
out it may help for you to say the word
relaxed to yourself at each out breath breathe in and then stay relaxed
yourself as you breathe out it might even help to imagine that you have a
balloon in your stomach and every time you breathe in the balloon inflates and
each time you breathe out the balloon deflates notice the sensation in your
abdomen as the balloon inflates and deflates your abdomen rising with the
in-breath and falling with the out-breath take slow calm breaths at
whatever pace is comfortable for you feel your breathing becoming calm slow
and easy we will now begin the exercise tensing and relaxing each part of your
body in turn I’d like you to focus your attention on your toes and your feet as
you breathe in I want you to gradually take curl your toes down and tense the
muscles in the soles of your feet feel the tension in your foot hold this
position for a few seconds now release notice the relief and how relaxed your
foot feels now bring your awareness to your lower legs your calf muscles as you
breathe in point your toes up towards your knees and tighten these muscles
hold the tension for just a moment and then let the muscles relax and go limit
as you exhale do this once more draw in the deep breath and tighten the calf
muscles hold for a few seconds and then let it go feel your muscles relaxed and
feel the tension leaving your body with your out-breath now I want you to turn your attention to
your upper leg your thighs as you take a breath in tense the muscles here hold
for just a moment and then release as you release you may notice a warm
tingling sensation enjoy this feeling of soothing relaxation in your thighs now
I’d like you to bring your awareness to your stomach draw in a nice deep breath
and tighten these muscles imagine you’re trying to touch your belly button to
your spine now release your breath and let your muscles relax and again notice
the sensation of relief that comes from letting go of the tension now bring your
awareness to the muscles in your back as you slowly breathe in arch your back
slightly and just title these tighten these muscles now release your breath
and let your muscles relax I’d now like you to turn your attention to your
shoulder muscles and the muscles in your neck as you breathe in pull your
shoulders up towards your ears and squeeze these muscles firmly hold for a
few seconds now breathe out completely and allow your muscles to go loose and
limp feel the tension subside as you relax now pull your chin forward – onto
your chest and feel tightness and then relax again noticing the relief now we’re going to relax your arms as
you breathe in raise your wrists towards your shoulders and tighten the muscles
in the upper arm feel the tension throughout the right but throughout the
arm hold that breath and contraction for a moment then gently lower your arms and
breathe all the way out and then release relax notice the sensation of relief let
the arm go on relaxing and relaxing a bit more and imagine the last remnant of
tension flowing out through your fingertips
notice how the arm muscles feel when they are fully relaxed I’d like you now
to turn to the muscles in your face squeeze your eyes shut clench your lips
together and as you do breathe in hold for a few seconds and release breathe
out and relax all of your facial muscles fill your face softening and now your
forehead pull your eyebrows together then gradually let your forehead smooth
out you are now completely relaxed from the tips of your toes to the top of your
head I’d like you now to take note of any remaining areas of tension and
release that tension I want you to imagine that the tension in your body is
flowing out from all the parts that we have relaxed with each breath you can
feel the tension leaving right out of your fingertips and right out of your
toes feel the tension leaving your body draining away now that your body is
relaxed bring your attention back to your breathing I want you to notice
breathing in and slowly out in and slowly breathe out saying the word
relaxed yourself at each out breath breathe in and out letting each
breath occur naturally without effort at whatever pace is comfortable for you I’m
going to now count from five to one two bring yourself back into the room back
into whichever city or town that you’re in back to the sofa or chair that you’re
sitting on five four three two one whenever you’re ready open your eyes and
bring yourself back into the room keeping the feeling of relaxation with
you

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