Professor Saigh Progressive Relaxation Guidelines

Professor Saigh Progressive Relaxation Guidelines

These exercises should involve the use of a comfortable armchair with a headrest, couch, or bed. It is recommended that the lights be dimmed and that the training occur within the confines of a quiet room.

1. Ask your case to close his/her eyes and get comfortable.

2. Say “When I tell you, I want you to make a fist with both hands and squeeze as hard as you can.”

3. Say” Ready… squeeze. 8 seconds

4. Say “Stop

5. Say “Take a deep breathe… 4-5 seconds and exhale.”

6. Say “Gently open your hands—wait 10 seconds- and now I want you to try to establish a feeling of deep muscle relaxation in your hands, Concentrate on this and do not think about anything else. Just relax your hands”. 60 seconds

7. Repeat item 2

8. Repeat item 3

9. Repeat item 4

10. Repeat item 5

11. Repeat item 6

12. Repeat item 2

13. Repeat item 3

14 Repeat item 4

15. Repeat item 5

16. Repeat item 6

17. Say “OK, this time I am going to ask you to make a fist with both hands and also shut your eyes as hard as you can. I want you to do this at the same time. Make a fist with both hands and shut your eyes extra hard.”

18. Say” Ready…Go. 10 seconds

19. Say “Stop

20. Say “Take a deep breathe… 4-5 seconds and exhale.”

21. Say “Gently open your hands—wait 10 seconds- and now I want you to try to establish a feeling of deep muscle relaxation in your hands, Concentrate on this and do not think about anything else. Just relax”.60 seconds.

22. Say “Now concentrate on relaxing the muscles around your eyes—wait 10 seconds- and now I want you to try to establish a feeling of deep muscle relaxation in your hands, Concentrate on this and do not think about anything else. Just relax the muscles around your eyes”. 60 seconds.

23. Repeat 2 times hands and eyes contraction and relaxation sequence

24. Say “OK, this time I am going to ask you to make a fist with both hands, shut your eyes as hard as you can, and bite with your back teeth pushing up. I want you to do all three same time. Make a fist with both hands, shut your eyes extra hard, and bite.”

25. Say” Ready…Go. 10 seconds

26.Say “Stop

27. Say “Take a deep breathe… 4-5 seconds and exhale.”

28. Say “Gently open your hands—wait 10 seconds- and now I want you to try to establish a feeling of deep muscle relaxation in your hands, Concentrate on this and do not think about anything else. Just relax your hands”. 60 seconds.

29. Say “Now concentrate on relaxing the muscles around your eyes—wait 10 seconds- and now I want you to try to establish a feeling of deep muscle relaxation in your hands, Concentrate on this and do not think about anything else. Just relax the muscles around your eyes”. 60 seconds.

30. Say “Now open your mouth and concentrate on relaxing the muscles around your jaw—wait 10 seconds- and now I want you to try to establish a feeling of deep muscle relaxation in your hands, Concentrate on this and do not think about anything else. Just relax the muscles around your jaw”. 60 seconds.

31. Repeat 2 times hands, eyes, and jaw contraction and relaxation sequence