Passive Muscle Relaxation
Passive Muscle Relaxation
Passive is the word to remember. PASSIVE. There are other programs that are "progressive" and that have other names. Do NOT use them. They tell you to tighten your muscles before releasing them. This often causes increased, even extreme pain and cramping.
Use only PASSIVE Muscle Relaxation techniques to reduce anxiety, relax muscles, reduce pain, reduce stress, reduce restless leg symptoms, and to feel rested, more energetic and more focused.
If you are not willing to take this seriously it will do you no good. So, unplug the phone, get away from other distractions, etc. Allow 20 minutes to 1/2 hour to complete the technique and keep in mind you may fall asleep so allow time for a nap in the event that you fall asleep.
Then go to a comfortable bed or lounge chair and lay down after you take off your shoes and socks and loosen your clothing, belt, etc. Now, sink into the bed and and get comfortable.
Listen to the program of choice 2 times a day at first, or as often as needed, preferably before being needed. Do NOT listen to this program when driving.
Relax....
Listen to the youtube videos. Do not try to watch. Do not try the shortest video first because you are in a hurry. I'm suggesting to start with the 1st progam listed and as you become better at it, then try one of the others.
Youtube- 20 minutes- female voice.
https://www.youtube.com/watch?v=7r1wt-Ei7GY
Youtube- 17 minutes- female voice.
https://www.columbiamo.va.gov/audiofiles/Track_2.mp3
Youtube- 12 minutes- female voice.
https://sites.google.com/view/treating-lyme-related-diseases/passive-muscle-relaxation
Youtube- 10 minutes- male voice.
https://www.youtube.com/watch?v=PYsuvRNZfxE&list=PLtcqRWXJFCPPwetdyaLfcOQmvuoO9pNRc
Youtube- 10 minutes- female voice.
https://www.youtube.com/watch?v=xcjTF5BxKdo
Youtube- 12 minutes- male voice.
http://ucrcounselingcenter.podbean.com/e/passive-progressive-muscle-relaxationmale-voice/
Last Updated- July 2019
Lucy Barnes
scc