RELAXATION TECHNIQUES TO RELIEVE ANXIETY

Move to the Group 2 hand and arm exercises on pages 75 to 79. Finish with 15 minutes of pendulum breathing.

During pendulum breathing, try to hold a piece of stiff card between fingers while the other hand tries gently to pull it free. The hand muscles will relax. Then experience deep hand relaxation.

Let your hands gravity flop’ at wrists and feel for relaxation.

Feel your left biceps move as you shake tension out of it with fingers of right hand. Stay with this feeling as you relax the triceps muscle.

Total time 30 minutes

Day Five

Practise pendulum breathing for 5 minutes, then do your Day Three arm relaxation exercises, followed by your Day Two Swedish hand exercises. Finish with 15 minutes’ pendulum breathing.

Day Six

Follow the first four exercises for Group 3 on pages 121 to 123. Finish with 15 minutes’ pendulum breathing.

Day Seven

Follow the first muscle relaxation session for ‘Relax with a friend’ (as a taker only), pages 207 to 211, and finish with pendulum breathing for 15 minutes. (If you are uncomfortable lying down get your giver to improvise as much as possible in a reclining position.)

Day Eight

Follow ‘Relax with a friend’ (as a taker only, and excluding the massage), page 210, second session. Finish with 15 minutes of pendulum breathing.

Day Nine

Follow ‘Relax with a friend’ (as a taker only, and excluding the massage), pages 211 to 213, third session. Finish with pendulum breathing for 15 minutes.

Day Ten

Make this a Conference Day to decide which sort of relaxation suits you best, most helps your symptoms, and reduces your pain and distress. A selected adventure into the fascinating world of relaxation should be built into your life two or three times a day. Check with your doctor in case your medications can be reduced or forgotten after a few weeks.

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