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Lower Back Pain Causes & Solutions The Relaxation Script

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The Relaxation Script: Start
  1. Lie in the Relaxation Position (see diagram). Use a comfortable mat or carpet.
  2. Support your head with a folded up towel or bath mat, about 3 cm thick.
  3. Keep your feet and knees in line with your hips, or a little wider if that is more comfortable.
  4. Place hands on abdomen (see diagram) Take a deep breath, hold, then release it slowly.
The Relaxation Script: Action
  1. (Breathing In): Raise your shoulders toward your ears.
  2. (Breathing out): Lower your shoulders towards your hips.
  3. (Breathing normally): Let your shoulders totally relax.
  4. Feel your body widen and lengthen.
  5. Imagine sand trickling out of your back pockets.
  6. Imagine sand trickling out from double pockets on your shirt
  7. Imagine sand trickling from the middle of the back of your neck.
  8. Say quietly to yourself: "There is no tension from my toes.... to my tail bone... to the frown on my forehead.
  9. Repeat the relaxation exercise as often as you need to to get the relaxation to occur.
    10. Get to know and enjoy the feeling!
(relaxation scripts, Scroll right>>>>....)
Relaxation Script: Position
The Relaxation Exercises
What the Relaxation Script Does:
  • Provides a quick and simple relaxation script that can be applied anywhere.
  • Teaches "posture-movement awareness". By doing a relaxation exercise, you are learn to feel the patterns of muscle tension in the body, and also the feel of relaxation from tension.
Comment on Relaxation Techniques

Doing nothing seems a strange way to learn a new exercise program! Nevertheless, you need a relaxation technique! You need to "not do" what is bad and to "do" what is good. "Doing" inappropriate muscle tension - whether during rest or while in movement - is definitely bad! Thus a relaxation technique is the first thing you should apply before any exercise! Indeed you should apply a quick relaxation technique before and during each and every movement during the day!

relaxation script, © Bruce Thomson EasyVigour Project
The Alexander Technique, and "Inhibiting".

"Inhibiting" is pausing to apply a relaxation script at the precise moment that you are likely to tense up. It's that simple. Take the example of a snooker champion just before hitting the ball. He pauses just at the moment of play. He "inhibits" unnecessary tension by use of a tried and trusted relaxation script. (He might use the relaxation exercises described above, because they can be done standing), thus:
  • He "inhibits" unecessary tension.
  • His mind and body tune into each other. This is "posture-movement awareness".
He is now ready to do his (Alexander style) "Ordering": those quiet mind to body instructions. For example, he thinks to himself: "Bend at the hips... to achieve alignment of pocket.. with target ball.. with white ball ... with que ... with eye ..." You get the picture!
This page introduces you to "inhibiting", or "relaxation at rest and in action". Please review the references below. Relaxation and the "relaxation script" is a very big subject, and is worthy of further study.
Reference:
  1. The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
  2. FM Alexander: The Use of the Self; Orion Paper Backs, Reissued 2001 ISBN 0 75284 391 5
  3. John E. Sarno: Healing Back Pain : The Mind-Body Connection

  4. Relaxation Scripts