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Introduction

AT modern world more and more people are turning to physical culture in order to improve their health, increase vitality and just have a good rest. Systematic physical education leads to adaptation human body to the ongoing physical work. Adaptation is based on changes in muscle tissues and various organs as a result of training. All these changes determine the training effects. They are manifested in the improvement of various functions of the body and the increase in physical fitness.

The word relaxation itself means relaxation, both muscular and mental. As you know, in recent years, the pace of life has increased excessively, along with which the psycho-emotional load on the human nervous system has also increased. On the other hand, a person does not experience a sufficient amount of mandatory physical activity that would balance the psycho-emotional one. And many people do not get enough relaxation in Everyday life increasingly used psychotropic drugs(which are often consumed without medical prescription and people use them continuously, often without special need) with a calming or stimulating effect to mitigate nervous overload. Artificial suppression of emotional reactions pharmacological preparations leads to a contradiction with the concepts of the expediency and universality of these reactions as an adaptive mechanism of the human body.

Most simple ways removal of emotional stress are: sports, fishing, hunting, going to the bath (sauna) or swimming pool, as well as just walking through the forest or other picturesque places, etc. Other effective ways relieving muscle and mental tension will be presented later in this essay.

1. Importance of muscle relaxation

Relaxation (relaxation) of muscles is a decrease in the tension of the muscle fibers that make up the muscle. Each muscle connected by a joint is opposed by another, attached to the same joint, but on the other side of it and ensuring the movement of some part of the body in the other direction. Such oppositely located muscles are called antagonists. Almost every large muscle has its own antagonist.

The ability to spontaneously reduce excess tension during muscle activity or to relax antagonist muscles is of great importance in everyday life, work, sports, because it relieves or reduces physical and mental stress.

In strength exercises, unnecessary tension of the antagonist muscles reduces the magnitude of the externally manifested force. In exercises that require endurance, it leads to unnecessary expenditure of energy and to faster fatigue. But excessive tension especially interferes with high-speed movements: it greatly reduces the maximum speed.

For example, if a person does not know how to relax the muscles that are not needed to perform this exercise, the result becomes lower. Excessive stiffness can be caused by various psychological factors, such as the presence of spectators, unfamiliar surroundings, subjective-personal reasons, etc. Meanwhile, constant special work aimed at educating relaxed, free movements always leads to positive result. You should also be aware that mental tension is always accompanied by muscular tension, but muscle tension can also occur without mental tension.

Neuromuscular relaxation is a psychotherapeutic technique based on alternating tension and relaxation of various muscle groups until a state of relaxation is achieved. At the same time, muscle relaxation leads to a feeling of peace, a decrease in nervous tension or pain.

The method of progressive muscle relaxation is based on the use of a system of exercises consisting of alternating tension and relaxation of various muscles and muscle groups: face; neck and hands; back and abdomen; legs (thighs, shins, feet).

A prerequisite for mastering the technique is to focus on the process of tension, relaxation, and especially on the sensations that arise during the transition of the muscle from a tense state to a relaxed one. The technique is based on the fact that alternating tension and relaxation of the muscles allows you to compare these two states, and facilitates relaxation training. In addition, it is believed that tensing the muscles before attempting to relax them can provide an additional impulse, allowing for deeper relaxation.

2. How to master relaxation techniques

Arbitrary muscle relaxation (relaxation) is based on the ability of a person to mentally, with the help of a figurative representation, disconnect muscles from impulses coming from the motor centers of the brain. Proper general muscle relaxation is associated with a feeling of relaxation and peace. Ten minutes rest in this position, combined with correct breathing, restores strength and ability to work in the same way as sleep. General muscle relaxation is recommended for everyone, but is especially necessary for people with a strong and rapid reaction to external stimuli. Nervous people are prone to exaggeration. They recover quickly and get tired pretty quickly. People with a slow and weak reaction, as well as hypotension (with low blood pressure) should definitely do some exercises after relaxing the muscles.

When starting to practice exercises for muscle relaxation (relaxation), it should be borne in mind that the most effective, rich activating connections are the muscles of the face and right hand (in right-handed people). For these reasons, it is best to start muscle relaxation exercises with the face and right arm, and then achieve complete relaxation of the remaining muscle groups. Also, the technique of “relaxing” training requires the preliminary development of certain mental and physical skills, which are a kind of relaxation alphabet, which includes attention management, sensory images, verbal suggestions and breathing rhythm control. Let's consider each element separately:

1. Attention management. Attention is one of the most creative functions of the psyche. Without the ability of a person to keep attention on the subject of his own activity for a long time, there can be no question of the productivity of his efforts. Therefore, the development of strong skills of conscious control of this mental function should be given a special place. It is known that attention can be passive and active. In the first case, it is involuntarily attracted to strong or unusual external stimuli or to internal mental phenomena (sensory images, thoughts, experiences). With active attention, the choice of an external or internal object occurs as a result of an effort of will. Often for this it is necessary to overcome rather strong manifestations of passive attention.

Attention training begins with its concentration on really monotonously moving external objects. It is most convenient to use the moving hands of the clock (at the first stage of training for the movement of the second hand, at the second - the minute hand). Then they move on to fixing attention on the simplest (necessarily “uninteresting”) objects (pencil, button, own finger).

2. Operating with sensual images. The development of skills of voluntary concentration of attention on sensory images begins with the fact that the real objects used in the first exercise are replaced by imaginary ones. From simple sensual images, they move on to more complex ones, such as, for example, the representation of heat and heaviness, spreading from separate areas (arms, legs) to the whole body. It should be borne in mind that these ideas must be drawn from real life experience, and not from abstract constructions, since in last case they will be deprived of the necessary degree of effectiveness. These can be, for example, visual images (a summer day with a green forest lawn, a seashore with the rhythmic sound of waves, a blue sky with a seagull soaring in the sky), combined with the corresponding physical sensations (warmth, refreshing breeze) and inner experiences (relaxation, serenity , peace). Numerous variations of such representations are due to individual features person, the available stock of ideas and the task of training.

3. Verbal suggestions. When figurative representations are supported by appropriate verbal formulas pronounced mentally, which accelerates the onset of the desired physiological effect.

The formulations of mental verbal suggestions are always built in the form of statements, they should be extremely simple and short (no more than two words). Mental pronunciation of words is carried out at a slow pace in time with respiratory movements. When inhaling, one word is pronounced, while exhaling - another, if the self-hypnosis phrase consists of two words, and only on exhalation - if the phrase consists of one word.

4. Controlling the rhythm of breathing. During relaxing trainings, some regularities of the impact of breathing on the level of mental activity are used. It is known that the respiratory cycle includes the phases of inhalation, exhalation and pause. But not everyone knows that during inhalation, activation occurs. mental state while exhaling calms down. By arbitrarily setting the rhythm of breathing, in which a relatively short inhalation phase alternates with a longer exhalation followed by a pause, one can achieve a pronounced general sedation. A type of breathing that includes a longer inspiratory phase with some breath holding on inspiration and a relatively short expiratory phase leads to increased activity nervous system and all bodily functions. Having mastered the technique of relaxation, we can move on to its methods.

3. Relaxation methods

Relaxation methods: imitation method (imitation), method of changing tension and muscle relaxation, breathing in a circle, autogenic training or progressive relaxation method

Imitation method: the so-called "coachman's pose" is nothing more than a half-asleep sitting state. This posture is reminiscent of the position of a coachman sitting on a box (hence its name) or a person who is dozing while sitting in a carriage.

We recommend that you perform this exercise in a sitting position on the edge of a chair near the table so that the legs are half-bent and half a step apart, the hands (with interlaced fingers) hang between the legs (or rest on the edge of the table), the torso and head are tilted forward. While in this position, you should close your eyes, breathe shallowly with your diaphragm (belly) and feel the relaxation of the muscles along the spine. This posture contributes to the feeling of "weightlessness" (lightness) of the body. If, at the same time, imagine that the tongue has become sluggish, and the neck “hangs” without any tension, then a slight drowsiness will appear. Staying in this position, when extraneous thoughts appear, begin to follow your breath - such a switch of attention is especially useful if you were somehow out of sorts before doing the exercise. One should remain in this semi-drowsy posture as long as it is pleasant, for the duration of the posture is determined by general condition and inner mood. The session should end after verbal self-hypnosis. Repeat each phrase 3-6 times: “The feeling of languor improves the activity of the nerve centers”; "I am rested, I am at peace."

A method of changing tension and relaxing muscles. The transition from muscle tension to muscle relaxation not only reinforces the skills of complete relaxation, but at the same time contributes to more quick recovery spent energy. The change of tension and relaxation (especially rhythmic) is the gymnastics of the autonomic centers of the nervous system. This method is represented by two exercises, which in different versions are useful not only for relaxation, but also for therapeutic purposes.

Exercise number 1: "pull the rope." Performed standing, feet shoulder-width apart. Figuratively imagine that above you, at the height of outstretched arms, a rope hangs. Rising on your toes - inhale, as you exhale, you grab the “rope” with your hands and pull it down with effort, bending your arms and squatting a little. Repeat these movements 2-3 times, while feeling the direction of the muscles. After doing the exercise three times, you should sit down comfortably, relaxing as much as possible all the muscles of the body.

Exercise No. 2: “Pharaoh’s pose” (conditional name) is remarkable in that it allows you to “turn off” thoughts (including obsessive ones) for a moment while you are actively, quickly, concentratedly and carefully doing the exercise.

It is performed in this way: sit on the edge of a chair, bend your knees, cross your feet so that it is convenient to lean on your toes (as when lifting on your toes). Hands spread out to the sides, palms up, fingers clenched into a fist. After inhaling and holding the breath (for 2-3 seconds), it is necessary to simultaneously and instantly strongly press the toes to the floor, strain the muscles of the hands (squeezing the fingers into a fist). Lengthening the neck and releasing the chin (the spine is stretched), you need to stubbornly and intently look forward at one point. After performing the pose, you should lie down on the couch for 10-20 seconds, relaxing all the muscles of the body, or take this position while sitting on a chair. If extraneous thoughts appear during rest, begin to actively monitor the process of breathing. The exercise should be repeated 2-3 times in a row.

Breathing in a circle. The exercise begins with an extended breath, which goes, as it were, along the left side of the body (from thumb left leg up to the head), and a long exhalation - along right side body, starting at the head, down the right foot to the big toe of the right foot. It should be performed with your eyes closed so that there are no unnecessary irritants. Breathe with your mouth closed through both nostrils. Figuratively imagine that you inhale and exhale as if through a point between the eyebrows. Then breathe, mentally pronouncing the count: for 1, 2, 3, 4 - inhale and for 1, 2, 3, 4 - exhale. At the same time, figuratively imagine that you are inhaling up the spine, and exhaling from the eyebrows down to the navel.

Now inhale (with closed eyes) slowly and silently, as it were, from the big toe of the left foot up to the eyebrows and exhale, as it were, from the eyebrows down the right side of the body to the toes of the right foot. So breathe 6-10 times. Then pay attention to the exhalation. You will feel that during the exhalation, the muscles of the arms, neck, torso and legs additionally relax. After a certain skill, during your exhalation, a pleasant sensation of warmth will appear, which, as it were, flows in a wave through your arms, and then through your legs. Note that during an extended exhalation, it is necessary to mentally say: “Hands are getting warm, feet are getting warm.” This breathing exercise contributes not only to the acquisition of the skill of voluntary general muscle relaxation, but also relieves excessive neuropsychic stress.

Autogenic training or progressive relaxation method. Autogenic (“autos” - itself, “genesis” - occurrence, origin) training refers to active psychotherapeutic methods of influencing the regulation of involuntary body functions. Under autogenic training is understood the mastery of a system of techniques with the help of which a person learns, within certain limits, to independently manage his psycho-emotional state and thereby ensure the best quality and greater efficiency of their actions in stressful life situations. With the help of autogenic training, a person can improve almost all mental functions, including will, creative imagination, perception, memory. Thus, a person actively influences himself, contributes to better development their psychophysiological abilities. The possibility of normalizing the functions of higher nervous activity, vegetative functions and the emotional sphere with the help of simple techniques makes autogenic training a fairly common method that has a large number of supporters. They are successfully used by athletes, astronauts and representatives of various other professions.

By applying the exercises of autogenic training, it is possible to achieve significant relaxation of the striated and smooth muscles and general rest. Auto-training, as a rule, is carried out with closed eyes in one of the following poses:

1. In the “coachman” position, in which, sitting on a chair, you should tilt your torso forward, lower your head to your chest, close your eyes, comfortably put your legs on a full foot, and put your hands on the front surfaces of the thighs and relax the muscles and ligaments. In this case, the entire load of the body without muscle tension is transferred to the ligamentous apparatus of the spine.

2. Reclining in a chair with a high headrest and armrest.

3. Lying on your back, put a low pillow under your head, bend your arms slightly at the elbow joints and place them along the body with your palms down, spread your legs a little and turn outward.

Occupying the starting position, you should take the most comfortable position, while any, even minimal muscle tension should be excluded. External irritants are also excluded, especially in the first lessons, such as noise, light, a buttoned collar, tight clothing, a tightened trouser belt, etc.

The training consists of six exercises that make up the low-level auto-training complex. It is important to maintain a strict sequence of mastering the exercises, because. the assimilation of the previous is a condition for the assimilation of the next. Formulas of self-orders are pronounced mentally after the doctor or independently.

The purpose of the first exercise (“heaviness”) is to achieve maximum relaxation of the striated muscles by suggesting sensations of muscle heaviness. The assimilation of the exercise is the generalization of the feeling of heaviness - its distribution to the whole body. Pronunciation formula: my right (left) arm (leg) is heavy. Both arms (legs) are heavy.

The task of the second exercise (“warmth”) is to achieve a sensation of warmth in the limbs, which will indicate mastery of the regulation of vascular tone with the expansion of skin vessels and an increase in skin temperature. The assimilation of the exercise is the generalization of the sensation of warmth. Pronunciation formula: my right (left) hand (leg) is warm. Both arms (legs)

The purpose of the third exercise (“heart”) is to regulate the rhythm of heart contractions by evoking emotionally colored ideas and repeating self-hypnosis formulas. Assimilation of the exercise is the ability to arbitrarily change the pulse rate, both in the direction of its slowdown, and in the direction of acceleration. Pronunciation formula: my heart beats calmly and strongly.

The purpose of the fourth exercise (“breathing”) is the regulation of the rhythm of breathing and active control over it. The assimilation of the exercise is the ability to normalize the rhythm of breathing with the development of a state of calm, for example, after exercise. Pronunciation formula: my breathing is perfectly calm. I breathe calmly and freely.

The purpose of the fifth exercise (“stomach”) is to achieve a feeling of warmth in the abdominal cavity, under the pit of the stomach, that is, at the edge of the sternum, at the site of the projection of the solar plexus. Assimilation of the exercise is a feeling of warmth in the area of ​​the solar plexus with a tendency to its generalization. Pronunciation formula: my solar plexus radiates heat, my stomach is warmed by deep heat.

The purpose of the sixth exercise (“forehead”) is to learn how to evoke a feeling of coolness in the forehead and temples when repeating the self-hypnosis formula and evoking ideas of a light cool breeze or a cold compress on the forehead in a person who is in a warm bath. Pronunciation formula: my forehead is pleasantly cool.

For a better mastery of these exercises, it is advisable to conduct classes in the morning and evening hours lying down, and in the daytime - reclining or sitting.

4. Muscle relaxation by J. Jacobson

This technique, at least to begin with, is recommended for anyone who has difficulty relaxing muscles. According to its author, the urgent problems of a person living in a civilized world are excessive haste, anxiety and an excess of reasons to which he is forced to respond. Under these conditions, physical and psychological stress leads to overstrain. It tends to be extended over time and accumulate. Since our soul and body are a single whole, neuromuscular overstrain contributes to increased mental stress and irritability. If a person, while in this state, tries to relax, he often achieves quite the opposite result. General relaxation (especially experienced mentally) is possible only with the relaxation of all skeletal muscles.

The exercise should be carried out in the supine position; it is desirable that you are not disturbed in the process of classes. Meaning active actions- spouses, children, neighbors, etc. who came to ask something and after that they immediately leave, continue to study for yourself. Sounds that do not carry information and are more or less one-dimensional sound background (clock running, refrigerator noise, trams passing by, etc.) usually do not cause disturbance.).

The "lying place" for classes should be wide enough so that you can freely put your hands next to the body. If there are problems with the spine, put a pillow under the head, and, if necessary, under the lower back. In a word, position yourself in such a way that, lying on your back with arms extended along the body, you feel comfortable. Nothing should put pressure on you. Hands or feet should not go numb. Clothing is loose and does not restrict movement. The temperature is also important: you should not be either hot or cold. In the latter case, one should cover oneself with a light blanket.

Before starting each exercise, you need to sit comfortably in a supine position. Hands lie motionless along the body with palms down, legs slightly apart. Lie still and slowly close your eyes. The slower you close them, the faster you will achieve peace.

5. Relaxation of arm muscles

Exercise 1. Lie quietly in the starting position for about five minutes. Then bend the left hand at the wrist so that the palm stands upright, hold it in this position for several minutes; the forearm remains motionless. Watch for a feeling of tension in the muscles of the forearm. Relax your hand, allowing the hand to sink under its own weight onto the bedspread. Now your hand cannot but be relaxed - after such muscle tension, relaxation is a physiological need. For a few minutes, watch for a feeling of relaxation in your hand and forearm. Repeat this exercise again. Then spend half an hour at rest. The most important thing is to learn to recognize the sensations of tension and relaxation.

Exercise 2. The next day, repeat the previous exercise. After the second relaxation of the hand, bend it at the wrist away from you (that is, differently than before), fingers down.

Exercise 3. Today you are resting. Do only relaxation, while watching the sensations in your left hand (is it relaxed or do you feel tension in it from time to time?).

Exercise 4. Let's add experience with a flexor to the first and second exercises. elbow joint. Bend your left arm at the elbow at an angle of 30 degrees, that is, lift it from the bedspread. Repeat this operation three times for about 2 minutes followed by relaxation for several minutes. Relax for the rest of the hour.

Exercise 5. Repeat all previous exercises. Then we will train the triceps. You will achieve tension in this muscle if, placing a stack of books under your forearm, you will forcefully press on them with your lying hand. Alternate tension and relaxation three times (for relaxation, take your hand away from the body, behind the books you use as aid). Relax for the rest of the hour.

Exercise 6. An hour of repetition. Practice the four exercises you know for the left hand.

Exercise 7. This exercise will show you how well you have mastered all the previous ones. Your task is to lie still with your arms extended along your body. You will achieve tension without moving your left hand, solely by concentrating your attention on it. For about half a minute, focus on tension, then translate it into relaxation. Repeat this several times. Relax for the rest of the hour.

Then do the same with right hand(that is, a total of seven exercises).

Conclusion

In this work, from all that has been said, it follows that it is necessary to go in for sports, systematized, and it is necessary to choose the very system of training in order to restore the energy expended on exercises. Loads are divided into several types. Basically, the division is based on the amount of energy expended on the exercise and the intensity of the load. In various competitions, at different distances, it is worth using different load capacities to achieve high sports results.

It is also necessary to take into account such a training method as muscle relaxation, which is the strongest tool in moving towards your goals.

The most detailed and effective methods relaxation, as well as the relaxation technique itself, which allows you to correctly master the methods of influencing the mental capabilities of a person and thus allows you to get relaxation, both muscular and mental, in simple ways.

I would like these relaxation methods to be demanded and influenced by many, since now most people are increasingly resorting to various unhealthy ways of relaxation, for example, such as: smoking, drinking alcoholic beverages and sleeping pills, and often in very large quantities, many teenagers they sit for hours in computer salons, etc. In all these cases, all these people are trying to enjoy what they have done, and therefore relax, but, as a rule, this leads to addiction.

method relaxation relaxation muscle jacobson

Bibliography

Zakharov E.N., Karasev A.V., Safonov A.A. "Encyclopedia of physical training", 2003

Nesterovsky E.B., “What is auto-training” - M .: Knowledge, 2008.

Reader's Digest "All about a healthy lifestyle", 2007.

Rodionov A.V. Psychological foundations tactical activity in sports // Theory and practice physical education. - 2003. - No. 2. - with. 7-9

Physical education: Textbook for university students. M. : Higher school, 2007.

Ulkin V.N. Physical training. - Minsk, 2005.

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Arbitrary relaxation of muscles (relaxation) is based on the ability of a person to mentally, using a figurative representation, disconnect muscles from impulses coming from the motor centers of the brain. Under the influence of relaxation, the muscles of the whole body become as if sluggish. At the same time, a pleasant feeling of languor, lightness appears. Proper general muscle relaxation is associated with a feeling of relaxation and peace. A ten-minute rest in this position, combined with proper breathing, restores strength and ability to work in the same way as sleep. General muscle relaxation is recommended for everyone, but it is especially necessary for people with a strong and quick reaction to external stimuli. Nervous people are prone to exaggeration. They recover quickly and get tired pretty quickly. People with a slow and weak reaction, as well as hypotension (with low blood pressure), after relaxing the muscles, must do several exercises (lying stretch, straining the muscles of the limbs and the whole body; standing “push the wall”, straining the muscles of the arms and legs). In this case, you need to breathe voluntarily, but during the effort, a short breath hold after exhalation is acceptable. When mastering muscle relaxation, one should avoid habitual involuntary movements in everyday life - twitching of the shoulders, the habit of wrinkling the forehead, excessive gestures, etc. By avoiding involuntary movements, we save nervous energy. This does not mean that you should sit or stand in a relaxed posture with a sullen expression on your face. A person, regardless of the situation, should always be friendly. This is where self-indulgence begins. Remember the rule: at the moment of muscle relaxation, do not think about anything. This is helped by the representation of the sensation of cold in the forehead, as well as breathing in combination with self-hypnosis: inhalation - “I drive away thoughts in the same way”, exhalation - “how I put out the light if it bothers me.” When the skill of general relaxation of the muscles of the body has been mastered, one should learn to recall from memory the feeling of warming of the hands and feet (both alternately). This exercise allows you to consciously regulate the inflow and outflow of blood. The highest degree of relaxation (passive state of the muscles) is the dulling of sensitivity. Conscious control of breathing and muscle tone leads to the development of neuromotor regulation. That is why you need to master these exercises separately and in combination with proper breathing. In our methodology, we use several techniques that help to master the relaxation technique. These techniques are: the method of imitation (imitation); method of comfortable position, lying down; method of changing tension and relaxing muscles; breathing "in a circle"; verbal method. These techniques can be used separately or in combination, depending on individual characteristics, which contributes to a more rapid development of muscle relaxation techniques. Relaxation exercise is especially useful for those muscles that are in constant tension in a working position. In these muscles, a feeling of aches and pains is usually felt. Relaxation exercises should be combined with industrial gymnastics.

Change in muscle tension and relaxation

This exercise perfectly complements the methods described above, because the transition from muscle tension to relaxation not only reinforces the skills of complete relaxation, but at the same time contributes to a more rapid recovery of expended energy. The change of tension and relaxation (especially rhythmic) is the gymnastics of the autonomic centers of the nervous system. Two types of these exercises are described below, which in different versions are useful to use not only in morning exercises, but also for therapeutic purposes.

Exercise 1

The method of imitation (imitation of a seen or imagined phenomenon, state) sometimes helps to feel such a tone (the level of excitation of nerve centers or activity of organs and tissues, for example, muscle tension), which is commonly called relaxation. The so-called "coachman's position" is nothing more than a half-asleep sitting state. This posture is reminiscent of the position of a coachman sitting on a box (hence its name) or a person who is dozing while sitting in a carriage. It is recommended to perform this exercise in a sitting position on the edge of a chair near the table so that the legs are half-bent and half a step apart, the hands (with interlaced fingers) hang between the legs (or rest on the edge of the table), the torso and head are tilted forward; while in this position, you should close your eyes, breathe shallowly with the diaphragm (belly) and feel the relaxation of the muscles along the spine. This posture contributes to the feeling of "weightlessness" (lightness) of the body. If, at the same time, imagine that the tongue has become sluggish, and the neck “hangs” without any tension, then a slight drowsiness will appear. Staying in this position, when extraneous thoughts appear, begin to follow your breathing - this switching of attention is especially useful if you were somehow out of sorts before doing the exercise. One should remain in this half-drowsy posture as long as it is pleasant, because the duration of the posture is determined by the general state and inner mood. The session should end after verbal self-hypnosis. Repeat each phrase 3-6 times: “The feeling of languor improves the activity of the nerve centers”; “I rested, I am peaceful.” To feel the change in muscle tension with their relaxation, we offer three ways: Sitting on the edge of a chair, raise the half-bent leg and feel with your fingers "flaccid" state of her muscles. Or: while sitting, press the floor with your feet and feel a rather strong tension in the muscles of the legs, then raise the half-bent leg and feel the relaxation of the muscles by palpation. Sitting on the edge of a chair with bent legs (the distance between the feet is half a step), figuratively imagine that the muscles of the legs are relaxed. Then push your knees inward with your hands. If the knees bounce freely and easily to the sides after touching, this means that you have learned to consciously relax the muscles of the legs. Using a change in tension and relaxation of the muscles of the legs, it is possible to help improve venous circulation in varicose veins and train the vessels of the limbs in case of obliterating endarteritis. The change of tension and relaxation of muscles should be performed rhythmically (at a comfortable pace) and breathe with the diaphragm (stomach). Standing in front of a partner, one should figuratively imagine that the muscles of the arms are relaxed. Then the partner swings your arms to the sides (holding them by the hands) 4-6 times and immediately releases them at the height of the wave of the arms. If the arms fall like whips, this means that the muscles of the arms are subject to voluntary relaxation. A variant of this task is the sensation of muscle relaxation in a standing position, as it were, on one leg, which is achieved by consciously transferring the center of gravity of the body to the supporting leg.

Exercise 2

The method of comfortable lying position. The optimal body position in physical culture is used as one of the types of exercises that help relieve pain (for example, with a stomach ulcer, with angina pectoris, etc.). It should be noted that swaying with a relaxed left hand (achieved by light movements of the body) in combination with diaphragmatic breathing and verbal reinforcement (“It becomes easier for me, easier and easier”) sometimes relieves discomfort in the heart area. You can relieve the pain of a stomach ulcer if you lie down in a certain position (for example, on your side with your legs crossed, or otherwise, focusing on an individual feeling of relief) and at the same time breathe in a diaphragmatic type of breathing (stomach) so that inhalation and exhalation are barely noticeable. When acquiring the skills of conscious (voluntary, active) muscle relaxation, one should also use those body positions that contribute to the feeling of its lightness, “weightlessness”. The choice of body position depends on the habit of comfortable posture during, sleep and on character chronic disease. So, with sciatica, it is convenient for someone to relax, half-sitting in a chair, and for someone lying on their stomach or on their side, etc. We emphasize that the best position for relaxing muscles is only one that eventually leads to a feeling of languor, lightness and pacification (as if you are lying in a warm bath without any tension). Being in any of the listed positions, you should breathe shallowly in a harmonious full type of breathing, because the body's need for oxygen is small. At the same time, one must mentally pronounce “a-o-um”, feeling that when pronouncing “a”, the lower lobes of the lungs are filled, when pronouncing “o” - the middle ones, and when “mind” - the upper ones (as if the jet goes to the head). Exhale through the mouth in a narrow stream, as if enveloping the body in a “spiral” from head to toe. At the same time, you need to close your eyes and, if after exhaling you don’t feel like breathing, say a short phrase: “I am peaceful, joyfully disposed.”

Exercise 3

Exercise 3 - "pull the rope." Performed standing, feet shoulder-width apart. Figuratively imagine that above you, at the height of outstretched arms, a rope hangs. Rising on your toes - inhale, as you exhale, you grab the “rope” with your hands and pull it down with effort, bending your arms and squatting a little. Repeat these movements 2-3 times, while feeling muscle tension. After doing the exercise three times, you should sit down comfortably, relaxing as much as possible all the muscles of the body.

Exercise 4

"Pharaoh's Pose". The “Pharaoh’s Pose” (conditional name) is remarkable in that it allows you to “turn off” thoughts (including obsessive ones) for a moment while you are actively, quickly, concentratedly and carefully doing the exercise. It is performed in this way: sit on the edge of a chair, bend your knees, cross your feet so that it is convenient to lean on your toes (as when lifting on your toes). Hands spread out to the sides, palms up, fingers clenched into a fist. After inhaling and holding the breath (for 2-3 s), it is necessary to simultaneously and instantly strongly press the toes to the floor, strain the muscles of the hands (squeezing the fingers into a fist). Lengthening the neck and lowering the chin (the spine is stretched), you need to stubbornly and intently look forward at one point. After performing the pose, you should lie down on the couch for 10-20 seconds, relaxing all the muscles of the body, or take this position while sitting on a chair. If extraneous thoughts appear during rest, begin to actively monitor the process of breathing. The exercise should be repeated 2-3 times in a row.

Exercise 5

Breathing in a circle. An elongated breath goes, as it were, along the left side of the body (from the big toe of the left foot up to the head), and a long exhalation goes along the right side of the body, starting from the head, down the right leg to the big toe of the right foot.

Exercise 6

verbal method. For consistent relaxation of various muscle groups, we offer the following exercise, which is convenient to perform before bedtime. Lie comfortably on your back. Hands along the body or behind the head. Close eyes. Figuratively imagine that the muscles of the body relax in parts, starting with the feet. Gradually relaxing the muscles of the feet, legs, hips, pelvis, torso, neck, face, it is necessary to accompany the relaxation of each part of the body with a mentally pronounced phrase: “Feet, knees relax ...”, etc. After sequential relaxation, you must mentally try to relax the muscles of everything body. Then you need to pay attention to the relaxation of the tongue, vocal cords, jaw (the lower jaw, as it were, sags). This muscle relaxation is the first phase. Its duration is approximately 5 minutes. Breathe calmly without controlling your breath. When a feeling of relaxation of the muscles of the whole body is achieved, it is necessary to imagine that you are overcome by languor and the body is becoming lighter. This feeling should be reinforced with the phrase: "All the muscles relaxed." In the second phase of the general relaxation of the muscles of the body, it is necessary to monitor breathing. During each exhalation, one must figuratively imagine that the body is becoming lighter and lighter (“I am like a cloud floating in the sky”). The duration of the second phase is 5 minutes. As mentioned above, the choice of method for mastering relaxation techniques (or a combination of several methods) depends on temperament, the type of higher nervous activity and the neuropsychic state. The skills of a conscious change in muscle tone are not an end in itself, they, along with the ability to control the breathing process, constitute that neuropsychological background, which is an indispensable condition for treating a disease and maintaining health, working capacity and cheerfulness. The art of controlling breathing and muscle tone, along with physical (active) exercises and self-hypnosis, protects against the harmful effects of stressful conditions, which excessively weaken the body's resistance to oxygen deficiency. That is why psychophysical training as a component of physical education, physiotherapy exercises and psychotherapy in everyday life is of vital importance.

Exercise 7

The combination of figurative representation with movement. The main goal: to develop the ability for figurative representations and the perception of verbal self-suggestion in a state of relaxation. Sit on the edge of a chair with legs crossed (support on fingers). Straighten your spine at ease, pull your chin in a little, put your hands on your hips with your palms up. Breathe harmoniously with a full type of breathing twice. Breathe four times as follows: during a harmoniously full breath, mentally pronounce “a-o-um” (take a breath as if in three steps), during an elongated exhalation (with eyes closed) feel the relaxation of the muscles of the body (the chest drops, the head, relax muscles of the face, legs). Walk around the room for 3-4 breathing cycles (one cycle - inhale and exhale), maintaining good posture. Sit in the same position. Inhale, mentally pronouncing "ah-o-um." Hold your breath for 1-2 seconds and at this time figuratively imagine yourself cheerful and healthy, and on an extended exhalation, feel the relaxation of the muscles and after exhaling, tensing the muscles of the hands, mentally say: “I am cheerful, creative, active.” The task is repeated 6-8 times. Then stand up vigorously. Jog for one minute, putting your foot on the whole foot. For hypotensive patients after running, we recommend push-ups, exercises with dumbbells (balls), 10-20 squats and 15-30 jumps, then walk around until breathing calms down. Jogging can be replaced by "shaking" against the wall. You need to stand half a step away from the wall, lightly lean your fingers against the wall and “run” without lifting your toes off the floor (heels rhythmically rise and fall - alternately or simultaneously). This exercise helps to move venous blood from the legs to the heart. After that, walk around, breathing deeply. Rest lying on your back (bend your legs to relax your abdominals) and as you exhale say: “Workout rewards me with joy and optimism.” Then, during exhalation, protrude and retract the stomach 3 times (in order to stimulate the solar plexus). Repeat the task 2-3 times, then stand up vigorously, sit down comfortably, relaxing the muscles, and mentally (with eyes closed) repeat one of the following formulas 5-10 times: Nerve centers act in concert. I want and can be more and more active.” “Exercise improves health. I feel overpowered."

Abstract on the discipline "Physical education"
on the topic:
"Muscle Relaxation"

Performed:
Gairatova Anastasia,
group 3U1

Moscow 2011

Content

Introduction

I. Muscle tension: essence, causes of appearance

Tonic - increased tension in the muscles at rest.
Speed ​​- the muscles do not have time to relax when performing fast movements.
Coordination - the muscle remains excited in the relaxation phase due to imperfect coordination of movements.

II. Muscle relaxation as a way to deal with tension

III. Muscle relaxation techniques

III.1. progressive muscle relaxation

Dominant hand and forearm;
Dominant shoulder;
Non-dominant hand and forearm;
non-dominant shoulder;
Muscles of the upper third of the face;
Muscles of the middle third of the face;
Muscles of the lower third of the face;
Neck muscles;
Muscles of the chest and diaphragm;
Muscles of the back and abdomen;
Dominant thigh;
Dominant lower leg;
dominant foot;
non-dominant hip;
Non-dominant lower leg;
Non-dominant foot.

Relaxation of the muscles of the hands.

Exercise 1.
Lie quietly in the starting position for about five minutes. Then bend the left hand at the wrist so that the palm stands upright, hold it in this position for several minutes; the forearm remains motionless. Watch for a feeling of tension in the muscles of the forearm. Relax your hand, allowing the hand to sink under its own weight onto the bedspread. Now your hand cannot but be relaxed - after such muscle tension, relaxation is a physiological need. For a few minutes, watch for a feeling of relaxation in your hand and forearm. Repeat this exercise again. Then spend half an hour at rest. The most important thing is to learn to recognize the sensations of tension and relaxation.

Exercise 2.
Repeat the previous exercise the next day. After the second relaxation of the hand, bend it at the wrist away from you, fingers down.

Exercise 3
Today you are resting. Do only relaxation, while watching the sensations in your left hand.

Exercise 4
To the first and second exercises, we will add experience with the flexor of the elbow joint. Bend your left arm at the elbow at an angle of 30 degrees, that is, lift it from the bedspread. Repeat this operation three times for about 2 minutes followed by relaxation for several minutes. Relax for the rest of the hour.

Exercise 5
Repeat all previous exercises. Then we will train the triceps. You will achieve tension in this muscle if, placing a stack of books under your forearm, you will forcefully press on them with your lying hand. Alternate tension and relaxation three times (for relaxation, take your hand away from the body, behind the books you use as an aid). Relax for the rest of the hour.

Exercise 6
Time of repetition. Practice the four exercises you know for the left hand.

Exercise 7
This exercise will show you how successfully you have mastered all the previous ones. Your task is to lie still with your arms extended along your body. You will achieve tension without moving your left hand, solely by concentrating your attention on it. For about half a minute, focus on tension, then translate it into relaxation. Repeat this several times. Relax for the rest of the hour.
In the future, do the same with the right hand (that is, a total of seven exercises).

Relaxation of leg muscles.

You can start by repeating the exercises for the hands, but this is not at all necessary. If you have already learned to recognize tension and relaxation in each muscle group and are able to control these processes, then you can immediately begin to relax. So, relax with your whole body, you will only train your legs (first the left, then the right).

Exercise 1.
Bend the leg at the knee - the muscles in the upper part of the leg and under the knee are tense. We train in a three-fold alternation of tension and relaxation.

Exercise 2.
And now, on the contrary, we bend the limb with the toe towards us. Tension and relaxation of the calf.

Exercise 3
Tension and relaxation in the upper thigh - the leg being trained hangs from the bed (sofa, etc.), thereby you achieve tension. Then return your leg to the starting position and focus on relaxing.
Exercise 4
Tension in the lower part of the thigh - is achieved by bending the leg at the knee.

Exercise 5
Tension in the hip joint and abdomen - lift the leg so that only the hip joint is bent.

Exercise 6
Tension of the gluteal muscles - putting several books under the knee, press hard on them.
Discharge these six exercises with one or two repetition sessions, or provide one session devoted exclusively to relaxation.

Relaxation of the muscles of the body.

Exercise 1.
Abdominal muscles - perform as follows: either consciously pull the stomach into ourselves, or slowly rise from a lying position to a sitting position.

Exercise 2.
Muscles located along the spine - tension is achieved by bending and arching in the lower back (in the supine position).

Exercise 3
Muscles of the respiratory system. Before starting the exercise, it is recommended to carry out about half an hour of general relaxation. Then take a series of deep breaths in and out. At the same time, you will constantly feel the tension that occurs in the chest when you inhale (it is possible that at first you will only notice tension under the sternum; thanks to training, you can easily learn to recognize it in other parts of the chest). Once you have a clear picture of the tension during deep breathing, you will be able to identify it with normal breathing as well. The purpose of this exercise is not breath control (as in a number of other relaxation techniques), rather the opposite - we are talking about how to save this process from the arbitrary influence of volitional factors, so that it functions absolutely spontaneously.

Exercise 4
Relaxation of the shoulder muscles. It involves the acquisition of several skills. By crossing your arms outstretched forward, you will fix the tension in the front of the chest; by rotating the shoulders back - tension between the shoulder blades, raising them - tension on the sides of the neck and in the upper part of the shoulders themselves. The tension in the left side of the neck is achieved by tilting the head to the left, in the right - to the right. Its fixation in the front and back sides takes place when the head is tilted forward and backward. This lead to shoulder relaxation can be done in one step, but it can also be done in stages.
Relaxation exercises for the torso as a whole should be done for about a week (if you find it necessary to consolidate some skills, in this case, provide classes dedicated exclusively to relaxation).

Relaxation of the eye muscles.

Exercise 1.
Tension in the forehead - is achieved by shifting the skin on the forehead into wrinkles.

Exercise 2.
Tension of the muscles of the eyelids - we move the eyebrows, the eyes are tightly closed.

Exercise 3
Tension of the oculomotor muscles - while we feel tension in the eyeball. With eyes closed, look to the right, left, up, down. We train until we are able to clearly recognize the tension, and thereby get rid of it (that is, relax these muscles).

Exercise 4
Eye muscle tension - having mastered the previous exercise, open your eyes and watch what happens when you look from the ceiling to the floor and vice versa. Feel the tension and relaxation.

Relaxation of the facial muscles.

Exercise 1.
Clenching your teeth, follow in detail the tension that accompanies this. Relax. Repeat the exercise several times.

Exercise 2.
Open your mouth. You should feel tension in front of the ears, but only more deeply.
Exercise 3
Bare your teeth, watch the tension in your cheeks. Relax.

Exercise 4
Round your mouth, as if to say "ooh!", feel the tension, then relax your lips.

Exercise 5
Pushing your tongue back, watch the tension, relax.

Relaxation of mental activity.

A quarter of an hour after complete relaxation, imagine (with your eyes closed) that you see the ceiling and floor of the room in which you are. If what you imagine is effective, you will feel the same muscle tension that you would experience when performing this task "in reality". Relax for five to ten minutes. Then imagine a wall to your left and to your right. The goal is to develop the ability to evoke an intense mental image, and thereby tension in the corresponding muscle groups.
In the future (again after relaxation), imagine that a car is passing by you. Similarly, you can exercise with any moving objects; you can imagine that a train is coming, a plane or a bird is flying by, a ball is rolling, etc. Having felt the tension in the eyes when mentally imagining moving objects, focus on imagining the tension of the eye muscles when “observing” stationary objects, for example, imagine yourself reading what or books. This approach leads to "cleansing thoughts" - already during or after the exercise, you will feel that your thoughts have subsided, as it were, have ceased to excite you, not one of them flickers in your brain.
For mental calm, Jacobson recommends imagining yourself talking to other people. In the case of the intensity of the imaginary, you will feel tension in the tongue, throat, lips, and in some cases, tension in the jaws.

III.2. Abdominal breathing

Slowly inhale through the nose until the belly "swollen" as much as possible.
Hold your breath for a few seconds.
Exhale slowly through your mouth or nose until all the air has been exhaled from your lungs.
Repeat cycle.

III.3. Breathing relaxation according to the yoga method

Inhale slowly and deeply through your nose while counting to five.
Hold your breath as you count to five again.
Exhale the air completely from the lungs through the mouth or nose, counting to five.
Take 2 breaths at your normal pace.
Repeat cycle.

Conclusion