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What to do if STRESS attacks and continuously reduces the immunity?



Progressive muscle relaxation according to Jacobson (7 muscles)

Frequency: 2 times a day with an interval of 3 hours.

PRACTICE

Sit back. Tell yourself what is now going to relax.

Hands

the Feel of the arms and hands. Tense the arms and hands. Arms and hands are tense , your Hands and arms tense .Relax your hands and arms returned to their original position.

Repeat to yourself: arms and Hands relaxed. Arm and hand relaxed. Arm and hand relaxed. The arms and hands relaxed.

Face

Move the attention to the facial muscles. Feel the muscle of the face. Tense the muscles of the face.

the facial Muscles are tense. Facial muscles tense. Relax muscles in the face. The muscles of the face relaxed. The muscles of the face relaxed. The muscles of the face relaxed. The muscles of the face relaxed.

the facial Muscles are relaxed. The muscles of the face relaxed.

Shoulders

Feel shoulder. Feel the muscles of his shoulders. Raise the shoulders up. Tense the muscles of the shoulders. Shoulders tense. Shoulders tense. Shoulders tense. Shoulders tense. Relax the shoulders. Drop the shoulders down. Shoulders relaxed. Shoulders relaxed. Shoulders relaxed. Shoulders relaxed.

Spin

Move the attention to the back muscles. Feel the muscles of the back. Slightly bend back. Tense the muscles of the back. Muscle of the back are tense. Muscle of the back are tense. Relax the back muscles. Return to the starting position. The back muscles are relaxed. The back muscles are relaxed. The back muscles are relaxed. The back muscles are relaxed. Back muscles relaxed.

theStomach

Move the attention to the abdominal muscles. Feel the abdominal muscles. Straining the muscles of the abdomen. Breathe. The abdominal muscles are tense. The abdominal muscles are tense. The abdominal muscles are tensed.

Relax muscles in the abdomen. The abdominal muscles are relaxed. The abdominal muscles are relaxed. The abdominal muscles are relaxed. The abdominal muscles relaxed.

Buttocks

Transfer the attention to the muscles of the buttocks and upper legs. Feel the muscles of the buttocks and upper legs. Press heel to the floor. Tense the buttocks and upper legs. Buttocks and upper legs are tense. Buttocks and upper legs are tense. Relax the buttocks and upper legs. Buttocks and upper legs are relaxed. Buttocks and upper legs are relaxed. Buttocks and upper legs are relaxed. Buttocks and upper legs are relaxed. Buttocks and upper legs are relaxed.

Caviar (calf muscles), feet

Transfer the attention to the calf muscles and feet. Feel calf muscles and feet. Straining your calf muscles and feet press toes into the floor. Calf muscles and feet are tense. Calf muscles and feet are tense. Return your fingers on negiah to its original position. Relax the Calf muscles and feet . Calf muscles and feet relaxed. Calf muscles and feet relaxed. Calf muscles and feet relaxed. Calf muscles and feet relaxed. Calf muscles and feet are relaxed.

***

Feel Calf muscles and feet relaxed. Feel the upper part of the legs and buttocks....relaxed.... Feel the belly...relaxed...Feel the back...Relaxed.... Feel the shoulders...are Relaxed...Feel the face. Relaxed....Feel your hands and arms..Relaxed.

Our relaxation came to an end. Take a deep breath. Squeeze the fists. Open your eyes. And return .

Schema:

10 sec-чувствуем10-sec-напрягаем30 h-relax



Victoria Witte
2018-04-30
Статья выложена в ознакомительных целях. Все права на текст принадлежат ресурсу и/или автору (B17 B17)

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