4stepstowardsrelaxation

 Progressive Muscular Relaxation include the following stages:

                                       

1- Environment:-Silent, semi-dark, pleasant temperature, comfortable clothing, wear no shoes or restrictive footwear. Request family member to respect the half –hour session so that there are no interruption

2- Mindset:-Put to one side the days worries and think of something enjoyable in some cases, soft music may help.

 3 -Time:-Relaxation can not be done hurriedly.A normal session last for 20 minutes. In some cases it may last even longer. It is very necessary to spend the appropriate time in each muscular contraction.

    Contraction : 4 seconds 
    Relaxation :  6 seconds

                                                   

4-Posture:-if you do not have a special couch for relaxation, use a hand bed on a thin             mattress placed on the floor. Use a thin pillow or a towel double over under your head.  Lie down on your back with your arms parallel to your body. To end relaxation, fill your lungs with air. Release the air quickly, stand up slowly. Now you are completely relaxed.