Progressive muscle relaxation

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A series of exercises to relax and stretch!
By Dr Phang Cheng Kar

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  • You can choose any other fruits..except DURIAN !
  • When do you want to fly to?
  • You may want to bend the body slightly backward…
  • You may imagine that your boss is coming…and you are retreating into your tortoise shell, your comfort zone… And don’t tell your boss about this…
  • Ha ha ha ha ha… Chinese toast, “Yummmmmmmmmmmm Seng” Can do it in different key…
  • Clench your teeth… He he he he he….
  • Ho ho ho ho ho…
  • Be gentle to avoid muscle cramp…
  • Progressive muscle relaxation

    1. 1. PROGRESSIVE MUSCLE RELAXATION 06/10/10 To be used with guided instructions available HERE
    2. 2. By Dr. Phang Cheng Kar, M.D .
    3. 3. Squeeze the orange!
    4. 4. Superman! 06/10/10 copyright (your organization) 2003
    5. 5. Push the Ceiling!
    6. 6. Tortoise - I don’t know! 06/10/10 copyright (your organization) 2003
    7. 7. Yawning - Aaaahhhhh!
    8. 8. Squeeze nose with face -Eeeeeeeee!
    9. 9. Make a long face - Oooohhh !
    10. 10. Grip a handkerchief with your toes 06/10/10 copyright (your organization) 2003
    11. 11. Touch shin with toes 06/10/10 copyright (your organization) 2003
    12. 12. Touch wall with toes 06/10/10 copyright (your organization) 2003
    13. 13. Notes: <ul><li>10 postures, each posture 3 rounds, each round, count 1-10 </li></ul><ul><li>May be selective in postures e.g. only legs or only face </li></ul><ul><li>May be flexible in frequency of practice e.g. 2-3x/day or every hour </li></ul><ul><li>Pain – better to use passive muscle relaxation or pleasant imagery </li></ul><ul><li>Can be done in any position with adjustments </li></ul><ul><li>Can synchronize with deep breathing </li></ul><ul><li>Can combine with soothing music & aromatherapy </li></ul><ul><li>Can create new postures – just keep to principles of tension-relaxation </li></ul>06/10/10
    14. 14. GUIDED PROGRESSIVE MUSCLE RELAXATION 06/10/10 copyright (your organization) 2003
    15. 15. 06/10/10 copyright (your organization) 2003 http://pckar.blogspot.com/search/label/Relaxation
    16. 16. Practice Makes Perfect THANK YOU

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