First Field Dressing First Field Dressing - SBT | Page 7

Part 1b
Relaxation Exercises
Sometimes our own activities are not enough to calm us down so let‟s try one or two exercises.
Progressive Muscle Relaxation Exercise
This exercise involves tightening and relaxing all the different muscle groups in your body, one at a time. When
you tighten a muscle it becomes hard and tightens around the bone, when you relax it loosens, creating a
sensation of warm heaviness.
Sit or lie in a comfortable position. Set aside 15-20 mins with no interruptions or distractions. Relax yourself to
the best of your ability. Consider the various muscle groups one at a time, and aim to learn the difference
between tight and relaxed muscles. Try constantly to concentrate on the feeling in the muscle as it goes from
tight to loose.
Hands and Arms
Clench your fists, and tense your arms; fell the tightness in your hands and arms, hold for 5 seconds then
slowly relax them. Release and relax each muscle group for 10 – 15 seconds. See how far they will go, but do
not push. Do not hold on at all; let everything go.
Shoulders
Hunch your shoulders, then gradually let them settle down. Proceed as above.
Forehead
Pull your eyebrows together, then gradually let your forehead smooth out.
Eyes
Screw your eyes up tight, then gradually let them smooth out, leaving your eyes closed, feeling your eyeballs
sink, and your eyelids droop. Let them get really heavy.
Jaw
Bite your back teeth together, then gradually ease off, and let your jaw get heavy.
Back of neck
Pull your chin forward on to your chest, feel tightness, then relax.
Breath
Slowly and steady, letting yourself go each time you breath out.
Tummy
Pull in your tummy tight, then gradually let it go, feeling it relax.
Thighs
Push your heals down hard against the floor, feeling the tightness in your thighs, then gradually let go.
Calves
Point your toes, then gradually let the tightness go.
Let everything go, further and further, and think about a really relaxing scene, for example, lying in the grass by
a river, under a warm sun and a blue sky, or sitting by a fire in a big, comfortable chair. Feel yourself getting
heavier and heavier.