Breathing deeply utilizes the natural breathing muscle from the diaphragm and releases natural endorphins.

Size: px
Start display at page:

Download "Breathing deeply utilizes the natural breathing muscle from the diaphragm and releases natural endorphins."

Transcription

1 Deep Breathing What is it? Breathing deeply utilizes the natural breathing muscle from the diaphragm and releases natural endorphins. Rationale Deep breathing from the abdomen promotes the relaxation response. Have the patient sit comfortably Loosen tight clothes from around abdomen Have the patient breathe in slowly (through nose) allowing the abdomen to expand with inhalation Exhale at a normal rate and abdomen should fall toward the back May use pursed-lip to breathe out May use word, sound or counting to help with focus May place hand on chest and abdomen to help with awareness of abdomen rising higher than the chest.

2 MC rev1213

3 Guided Imagery & Visualization What is it? Imagery is a mind-body intervention that uses the power of imagination to bring about change in physical, emotional, or spiritual dimensions. Guided day dreaming. Rationale Images evoke physical and emotional responses and help us understand the meaning of events. Start with slow abdominal breathing for relaxation Ask patient to describe a place they enjoy Ask to describe what it looks, feels and smells like Summarize process and reinforce practice with practice it is easier to return to this place Several guided imagery CD s are available through the Patient Education Center (MC Relaxation Techniques for Mind, Body and Spirit) and the Wellness channel in Video on Demand

4 MC rev1213rev1213

5 Progressive Muscle Relaxation What is it? Progressive muscle relaxation is the tensing and releasing of successive muscle groups. Rationale A person s attention is drawn to discriminating between the feelings experienced when a muscle group is relaxed and when it is tensed. CD is available for this through the Patient Education Center. (MC Relaxation Techniques for Mind, Body and Spirit) Instruct to tense a muscle group when they hear tense and to release the tension when they hear relax. Tension is held for 7 seconds: - Forehead; face; lower face and jaw - Neck - Hands; forearms - Upper arms - Chest, shoulders, and upper back - Abdomen - Thighs; calves; feet

6 MC rev1213

7 Meditation What is it? An activity that keeps the attention pleasantly anchored in the present moment. May involve mental repetition on a word or phrase, a physical repetition or body movement or focus on breath awareness. Rationale Meditation is a mind body approach that has shown to decrease mind chatter and promote focus and relaxation. Have patient sit or lie in a comfortable position with a straight spine and let the shoulders drop Close eyes or gaze ahead without focus Focus on full in breath and out breath - notice sensation of the breath Don t try to change the breath, just notice the waves. When the mind wanders away from the breath, just return focus to the breath. May add in a word (mantra) or sounds to help with focus i.e. om, calm, peace.

8 MC rev1213

9 Music Therapy and Music Listening What is it? Music to induce relaxation has a regular rhythm (less than 80 beats per minute, no extreme pitch or dynamic and a melodic sound that is smooth and flowing). Rationale Used throughout history as a treatment modality. Individual responses influenced by personal preference, the environment, education and cultural factors. Determine a patient s music preferences and assess for adequate hearing Offer to get a CD player and CD s from the Patient s Library Use of the relaxation or wellness channel Encourage patients to use their own music if available Consider a music library for your unit

10 MC rev1213

11 Simple Massage What is it? The application of manual techniques to produce friction and pressure on cutaneous and subcutaneous tissues. Rationale Produces therapeutic effects on multiple body systems. Massage can increase or enhance movement in the musculoskeletal system. Massage has been found to produce a relaxation response. Offer to provide a back rub, shoulder massage, hand massage or foot massage. Massage strokes: - Effleurage-slow, rhythmic stroking - Pétrissage-kneading, involving lifting a large fold of skin and the underlying muscle - Start with general effleurage stokes, then pétrissage and then end with effleurage again. - Assess patient preference or sensitivity to lotion or bath oil. - Caring Hands Volunteer program is another resource for hand massage available at MCH-RMC & MCH-SMC.

12 MC rev1213

13 Pain Management Imagery Creating the scale Settle in and relax Take slow deep abdominal breathes Picture and intensity scale (0-10) and focus it clearly in your mind. You can use another image of a scale that can be adjusted if it comes to you. i.e. thermostat Focus on the number that relates to the pain/discomfort and see if on the scale Adjusting the numerical rating on the scale Slowly begin to decrease the number Notice how the pain decreases as the number lowers Slowly continue to lower the number Locking in the new level Notice the pain continues to decrease to the point it is tolerable. You will know what number is right. Notice you feel minimal discomfort or none at all When you reach the final number lock it in place

14 MC rev1213

15 Daily Self Care Technique Find a comfortable position and breathe Sit quietly in a comfortable position Choose a word that helps you feel relaxed (for example - peace, calm, ocean) Close your eyes Release tension with your breath Relax all the your muscles, starting at your feel and moving up to your face Breathe in and out through your nose. Become aware of your breathing As you breathe out, say your word silently to yourself When you notice your mind has wandered gently and kindly bring your focus back to your word and your breath Make the time If possible, continue for 5-10 minutes Practice twice daily or when you feel start feeling stress or tension

16 MC rev1213

Relaxation technique 1: Breathing meditation for stress relief. Relaxation technique 2: Progressive muscle relaxation for stress relief

Relaxation technique 1: Breathing meditation for stress relief. Relaxation technique 2: Progressive muscle relaxation for stress relief Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy to learn, can be practiced

More information

SELF-MASSAGE HANDOUTS

SELF-MASSAGE HANDOUTS SELF-MASSAGE HANDOUTS Self-Massage for the Head and Face Self-Massage for the Low Back and Buttocks Self-Massage for Runners Self-Massage for the Neck Self-Massage for the Feet Self-Massage for the Arms

More information

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time

More information

Relaxation Techniques for Stress Relief

Relaxation Techniques for Stress Relief Relaxation Techniques for Stress Relief The body s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation,

More information

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause

More information

Relaxation and Relaxation Exercises

Relaxation and Relaxation Exercises Relaxation and Relaxation Exercises When we are under stress the body goes into survival mode. It produces stress hormones, which gear us up to respond to perceived danger. This has come to be known as

More information

Qigong. Ba Duan Jin. The Eight Pieces of Brocade

Qigong. Ba Duan Jin. The Eight Pieces of Brocade Qigong Ba Duan Jin The Eight Pieces of Brocade by Col and g Hamilton Yiheyuan Martial Arts Contents Page Introduction 2 Preparation 2 1. Hold up the Sky 3 2. The Archer 4 3. Join Heaven and Earth 5 4a.

More information

Falling Asleep & Staying Asleep Handout

Falling Asleep & Staying Asleep Handout Falling Asleep & Staying Asleep Handout This handout contains information that may help if you have difficulty falling asleep or staying asleep. In the pages that follow, you will learn about sleep disorders

More information

Coping Strategies for Labor

Coping Strategies for Labor Coping Strategies for Labor Labor is hard work! It may even be the hardest work a woman ever experiences. However, this hard work has a purpose and a wonderful end result... your baby! Because every labor

More information

Relaxation Techniques. Stressed out? Join the crowd-the crowd that is learning to relax, that is.

Relaxation Techniques. Stressed out? Join the crowd-the crowd that is learning to relax, that is. Relaxation Techniques Stressed out? Join the crowd-the crowd that is learning to relax, that is. Relaxation Exercises to Reduce Stress, Anxiety, and Depression The body s natural relaxation response is

More information

DRAFT OUTLINE YOGA IN HOSPICE CARE PRESENTATION Michele Hoffman, E-RYT, CYT April 21, 2015

DRAFT OUTLINE YOGA IN HOSPICE CARE PRESENTATION Michele Hoffman, E-RYT, CYT April 21, 2015 DRAFT OUTLINE YOGA IN HOSPICE CARE PRESENTATION Michele Hoffman, E-RYT, CYT April 21, 2015 1. What is Yoga? Holistic practice over 5,000 years old which works on all levels of being mind, body and spirit.

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Tai Chi Nation guide to Qigong - Part 1

Tai Chi Nation guide to Qigong - Part 1 Tai Chi Nation guide to Qigong - Part 1 We hope this guide will help introduce you to and inspire you in the practice of Tai Chi Qigong. We love this wonderful art and have gained so much benefit from

More information

Kriya for Negative Mind

Kriya for Negative Mind Kriya for Negative Mind Bron: The Ten Light Bodies of Conciousness van Nirvair Singh Khalsa So So So So Hung Hung Hung Hung 3 MINUTES. Let s start with this pranayam. It s going to be a 4:4 breathing pattern.

More information

Smoking Cessation Script

Smoking Cessation Script Smoking Cessation Script Progressive Muscle Relaxation Deepener Make yourself comfortable move around if you need to just as you would move around at night when you sleep it helps to relax you and as you

More information

Sensory Sanctuary Staff Occupational Therapy Stress Management Program julie.greenberg@downstate.edu

Sensory Sanctuary Staff Occupational Therapy Stress Management Program julie.greenberg@downstate.edu Abdominal Breathing Technique How it s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air

More information

Stretch the fingers by either interlocking them or holding your fingers as one unit and pull them downwards gently with the other hand.

Stretch the fingers by either interlocking them or holding your fingers as one unit and pull them downwards gently with the other hand. Although often thought of as a technique that requires two people, massage on yourself is also beneficial and can be done at any time during the day. In fact, whenever you rub a tense spot or ease a tight

More information

Mindfulness. A simple way of relating to our experience, which can have profound impact on painful, negative experiences we encounter.

Mindfulness. A simple way of relating to our experience, which can have profound impact on painful, negative experiences we encounter. Mindfulness A simple way of relating to our experience, which can have profound impact on painful, negative experiences we encounter. Characteristics of mindfulness Involves: o Stopping o Paying attention

More information

Reduce Stress with This 15-Minute Restorative Yoga Sequence

Reduce Stress with This 15-Minute Restorative Yoga Sequence Reduce Stress with This 15-Minute Restorative Yoga Sequence Try this short, stress-busting restorative yoga sequence to ease tension around the holidays, at work, and more Stress it s something everyone

More information

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552 CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches

More information

Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide

Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet

More information

Meditation for Stress Management

Meditation for Stress Management What is? Meditation is the focusing of attention on one thing to the exclusion of all other thoughts. Often, people are able to relieve their stress through meditation, because by focusing on only one

More information

Mindfulness Meditation Self Care and Patient Care. Rebecca Cogwell Anderson, Ph.D. Professor Medical College of Wisconsin

Mindfulness Meditation Self Care and Patient Care. Rebecca Cogwell Anderson, Ph.D. Professor Medical College of Wisconsin + Mindfulness Meditation Self Care and Patient Care Rebecca Cogwell Anderson, Ph.D. Professor Medical College of Wisconsin + Objectives Define mindfulness Discuss benefits of mindfulness Describe ways

More information

Mindfulness exercises and meditations (extended version)

Mindfulness exercises and meditations (extended version) Mindfulness exercises and meditations (extended version) Grounding Exercise This exercise was first introduced to me at The Centre for Transpersonal Psychology by Barbara Somers and Ian Gordon Brown in

More information

Easy Yogic Breathing for a Restful Sleep

Easy Yogic Breathing for a Restful Sleep YOGA POSES Enliven your days with the benefits of yoga. Discover physical and breathing poses to complement your mood, calm your mind and achieve balance in your body. Easy Yogic Breathing for a Restful

More information

Many Mindfulness Exercises Patricia Bear, LPC

Many Mindfulness Exercises Patricia Bear, LPC Many Mindfulness Exercises Patricia Bear, LPC Breath based Just notice: Without changing anything about your breathing, just notice what parts of your body move with each inhale and exhale. Focus on each

More information

Anxiety and breathing difficulties

Anxiety and breathing difficulties Patient information factsheet Anxiety and breathing difficulties Breathing is something that we all automatically do and we often take this for granted. Some chronic health conditions, for example asthma

More information

TRE TM Template for Level I Trainees June 2013

TRE TM Template for Level I Trainees June 2013 TRE TM Template for Level I Trainees June 2013 THIS DOCUMENT IS TO BE PROVIDED TO TRE LEVEL I TRAINEES WHO ARE: ENROLLED IN THE TRE ENROLLMENT WEBSITE AND WORKING WITH A LEVEL III TRAINER WITHIN THE TRE

More information

Sheet 1A. Treating short/tight muscles using MET. Pectorals. Upper trapezius. Levator scapula

Sheet 1A. Treating short/tight muscles using MET. Pectorals. Upper trapezius. Levator scapula Sheet 1A Treating short/tight muscles using MET Pectorals Once daily lie at edge of bed holding a half-kilo can, arm out sideways. Raise arm and hold for 10 seconds, then allow arm to hang down, stretching

More information

Brain Yoga - Instruction Guide. Congratulations!

Brain Yoga - Instruction Guide. Congratulations! Brain Yoga - Instruction Guide Brain Yoga offers real help to those with learning difficulties, autism, Alzheimer s disease and anyone whose memory is not as sharp as it should be. This report is the companion

More information

Functional rehab after breast reconstruction surgery

Functional rehab after breast reconstruction surgery Functional rehab after breast reconstruction surgery UHN A guide for women who had DIEP, latissimus dorsi with a tissue expander or implant, or two-stage implant based breast reconstruction surgery Read

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

How To Stretch Your Body

How To Stretch Your Body Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

Meditation to Relieve the Stress of Being a Teenager! By Susan Searle

Meditation to Relieve the Stress of Being a Teenager! By Susan Searle Meditation to Relieve the Stress of Being a Teenager! By Susan Searle Purpose Research shows that people who are more religious or spiritual use their spirituality to cope with life. They re better able

More information

Making Yourself Heard

Making Yourself Heard Making Yourself Heard Ryerson classrooms can range in size from a narrow boardroom to a full movie theatre. Making sure that you can be heard, no matter how big the space, is an important concern. The

More information

THE CHOIR: SING WHILE YOU WORK. THE BASICS OF SINGING bbc.co.uk/thechoir

THE CHOIR: SING WHILE YOU WORK. THE BASICS OF SINGING bbc.co.uk/thechoir THE BASICS OF ING THE BASICS OF ING Gareth Malone Welcome to The Choir: Sing While You Work guide to singing. If you re reading this, congratulations, as you have either already taken that first step and

More information

Exercises after breast or upper body lymph node surgery

Exercises after breast or upper body lymph node surgery Exercises after breast or upper body lymph node surgery Surgery may limit the strength and movement of your arm. These exercises are helpful if you have had: breast surgery with or without lymph node removal

More information

MANAGING BREATHLESSNESS

MANAGING BREATHLESSNESS 12 Leaflet issued by: Pulmonary Rehabilitation Service Anglian Community Enterprise (CIC) Kennedy House Kennedy Way, Clacton-on-sea Essex CO15 4AB Tel: 01255 206263 MANAGING BREATHLESSNESS On request,

More information

Wu Ming Qigong for Breast Cancer Treatment and Prevention

Wu Ming Qigong for Breast Cancer Treatment and Prevention Wu Ming Qigong for Breast Cancer Treatment and Prevention The most powerful tool traditional Chinese medicine has to offer for breast cancer treatment and prevention is qigong (pronounced chee-kung), an

More information

30 Scripts for Relaxation, Imagery & Inner Healing - Vol. 2

30 Scripts for Relaxation, Imagery & Inner Healing - Vol. 2 30 Scripts for Relaxation, Imagery & Inner Healing - Vol. 2 Julie Lusk Whole Person Press Table of Contents Becoming Relaxed The cornerstone of all guided imagery work lies in the ability to relax the

More information

Strengthen Your Spirit

Strengthen Your Spirit Diabetes... Now What? Strengthen Your Spirit Self Assessment and Tools for Healthy Coping of Negative Emotions This product was developed by the Advancing Diabetes Self Management Program at Marshall University

More information

Guo Lin walking Qigong and the standing Guo Lin Qigong practices.

Guo Lin walking Qigong and the standing Guo Lin Qigong practices. Guo Lin walking Qigong and the standing Guo Lin Qigong practices. These are the forms used by Guo Lin to treat her own cancer, and used to treat the cancer of many others. If you have cancer, please consult

More information

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.

More information

Throughout this reference summary, you will find out what massage therapy is, its benefits, risks, and what to expect during and after a massage.

Throughout this reference summary, you will find out what massage therapy is, its benefits, risks, and what to expect during and after a massage. Massage Therapy Introduction Massage therapy is the manipulation of the soft tissues of the body, including the skin, tendons, muscles and connective tissue by a professional, for relaxation or to enhance

More information

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position.

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position. SHOULDER INTRODUCT ION Welcome to your shoulder exercise program The exercises in the program are designed to improve your shoulder mobility, posture and the control of the muscles in your neck and shoulder

More information

Yoga Routine. Khun Reinhard. (www.khunreinhard.com)

Yoga Routine. Khun Reinhard. (www.khunreinhard.com) Yoga Routine by Khun Reinhard (www.khunreinhard.com) Yoga-Routine Khun Reinhard - 2 - December 2013 Introduction This yoga routine has been taught by the author of this paper over many years to more than

More information

Yoga for Healthy Digestion

Yoga for Healthy Digestion Yoga for Healthy Digestion By Margaux Permutt CDA Annual Meeting 2015 Vocabulary Words Yoga- Means "Union" the object being to unite body and breath, mind and body. Yoga is an ancient practice from India

More information

MEDITATION TO ADJUST YOUR MAGNETIC FIELD AFTER AN EARTHQUAKE

MEDITATION TO ADJUST YOUR MAGNETIC FIELD AFTER AN EARTHQUAKE MEDITATION TO ADJUST YOUR MAGNETIC FIELD AFTER AN EARTHQUAKE What It Will Do for You: The magnetic relationship of the 2 hemispheres of the brain is readjusted with this meditation. How to Do It Sit straight.

More information

Passive Range of Motion Exercises

Passive Range of Motion Exercises Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended

More information

Self- Lymphatic Massage for Arm, Breast or Trunk Lymphedema

Self- Lymphatic Massage for Arm, Breast or Trunk Lymphedema Self- Lymphatic Massage for Arm, Breast or Trunk Lymphedema Patient Education Improving health through education The lymphatic system is part of our circulatory system. It helps balance the fluids of our

More information

The Science of Self-Compassion

The Science of Self-Compassion The Science of Self-Compassion Dr. Kristin Neff Educational Psychology Dept., University of Texas at Austin Self-Compassion The three components of self-compassion (Neff, 2003) Self-Kindness vs. Self-Judgment:

More information

Kriya for Positive Mind

Kriya for Positive Mind Kriya for Positive Mind Bron: The Ten Light Bodies of Conciousness van Nirvair Singh Khalsa Ego Eliminator (heart center) 6 MINUTES. Sit cross-legged. Lift left arm up to 60 degrees with the palm up. Right

More information

Strengthening Exercises - Below Knee Amputation

Strengthening Exercises - Below Knee Amputation Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the

More information

PAIN MANAGEMENT During Your Hospital Stay

PAIN MANAGEMENT During Your Hospital Stay PAIN MANAGEMENT During Your Hospital Stay TABLE OF CONTENTS Understanding Pain...2 Pain Assessment...2 Describing Your Pain...5 Pain Treatment...5 Comfort Measures...6 Medication...7 Specialty Procedures...8

More information

CONTROLLING YOUR FEAR

CONTROLLING YOUR FEAR CONTROLLING YOUR FEAR The Better Speaker Series WHERE LEADERS ARE MADE CONTROLLING YOUR FEAR The Better Speaker Series TOASTMASTERS INTERNATIONAL P.O. Box 9052 Mission Viejo, CA 92690 USA Phone: 949-858-8255

More information

Self Administered Massage to Lymphoedema of the Arm

Self Administered Massage to Lymphoedema of the Arm Self Administered Massage to Lymphoedema of the Arm Information for patients Breast Care Team Phone no: 01625 663079 Macclesfield District General Hospital www.eastcheshire.nhs.uk @eastcheshirenhs Ref:

More information

UPPER QUADRANT PAC. Do only those exercises that I have checked off for you to do independently. THINGS TO AVOID

UPPER QUADRANT PAC. Do only those exercises that I have checked off for you to do independently. THINGS TO AVOID UPPER QUADRANT PAC Most common pain / disfunction syndromes occur as a result of a combination of poor posture habit and imbalanced muscle groups. The following exercise protocols will address the most

More information

ALIGNMENT WITH THE HIGHER SELF & MEETING SPIRIT GUIDES

ALIGNMENT WITH THE HIGHER SELF & MEETING SPIRIT GUIDES ALIGNMENT WITH THE HIGHER SELF & MEETING SPIRIT GUIDES Experiencing Spiritual Connection This becomes more and more obvious to you with practice you will get a distinct feeling and knowing when you are

More information

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your

More information

KNEE EXERCISE PROGRAM

KNEE EXERCISE PROGRAM KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength

More information

Enjoy a professional massage in the comfort of your own home. Introducing the Real Pro ULTRA Prestige. 3D Massage Elements

Enjoy a professional massage in the comfort of your own home. Introducing the Real Pro ULTRA Prestige. 3D Massage Elements Introducing the Real Pro ULTRA Prestige The EPMA73K massage chair is our most intuitive, personal luxury massage experience. It is designed to help you achieve therapeutic muscle relaxation and increased

More information

Stress Management Strategies for Students

Stress Management Strategies for Students Thermal Biofeedback-Practice Routine Stress Management Strategies for Students Introduction This booklet presents quick relaxation strategies that students can use to help moderate their stress response

More information

Breathe using your diaphragm

Breathe using your diaphragm Breathe using your diaphragm Diaphragmatic breathing is the healthiest form of breathing. It is also the most natural - observe how a very young baby breathes. They will use their diaphragm and full torso

More information

THESE ARE A FEW OF MY FAVORITE THINGS DIRECT INTERVENTION WITH PRESCHOOL CHILDREN: ALTERING THE CHILD S TALKING BEHAVIORS

THESE ARE A FEW OF MY FAVORITE THINGS DIRECT INTERVENTION WITH PRESCHOOL CHILDREN: ALTERING THE CHILD S TALKING BEHAVIORS THESE ARE A FEW OF MY FAVORITE THINGS DIRECT INTERVENTION WITH PRESCHOOL CHILDREN: ALTERING THE CHILD S TALKING BEHAVIORS Guidelines for Modifying Talking There are many young children regardless of age

More information

Physiotherapy for Video Assisted Thoracic Surgery Patients

Physiotherapy for Video Assisted Thoracic Surgery Patients Physio for VATS patients Royal Devon and Exeter NHS Foundation Trust Physiotherapy for Video Assisted Thoracic Surgery Patients July 2008 (Review date: July 2011) Physiotherapy Department...01392 402438

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

Prasara Yoga Lesson: Iguana Asana for Leg Swoops

Prasara Yoga Lesson: Iguana Asana for Leg Swoops Prasara Yoga Lesson: Iguana Asana for Leg Swoops About the author: Jason Erickson, CST, ACE-PT, NCTMB has been teaching Circular Strength Training since 2004. A personal trainer, yoga instructor, and massage

More information

Wellness Workbook. Journaling your way to a healthier life! By Tamiko Arbuckle http://myfoggybrain.com

Wellness Workbook. Journaling your way to a healthier life! By Tamiko Arbuckle http://myfoggybrain.com Wellness Workbook Journaling your way to a healthier life! By Tamiko Arbuckle http://myfoggybrain.com Please send any questions/ feedback to myfoggybrain411@gmail.com Here s to your Wellness! Welcome and

More information

Self-mobilization methods

Self-mobilization methods Self-mobilization methods 5 Muscle energy techniques, as outlined in previous chapters, provide us with an excellent series of methods for relaxation and stretching of specific tight, shortened, contracted

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Exercise for relaxation & improve life s quality

Exercise for relaxation & improve life s quality Essential Tremor (ET) Exercise for relaxation & improve life s quality Mona Reeva, PhD, MPH, LCSW, Diplomate, & Doris Campbell, BS, LMT Relaxing is a key to good health, and is essential to reduce tremor.

More information

MELT Mini Map For Motorcyclists

MELT Mini Map For Motorcyclists MELT Mini Map For Motorcyclists The MELT Self-Treatment Tools needed for this monthʼs Mini Map can be found online at store.meltmethod.com. Depending on which tools you have on hand, you can start with

More information

Coccydynia. (Coccyx Pain) Information for patients. Outpatients Physiotherapy Tel: 01473 703312

Coccydynia. (Coccyx Pain) Information for patients. Outpatients Physiotherapy Tel: 01473 703312 Information for patients Coccydynia (Coccyx Pain) Outpatients Physiotherapy Tel: 01473 703312 DPS ref: 4508-12(RP) Issue 1: February 2013 Review date: January 2016 The Ipswich Hospital NHS Trust, 2013.

More information

Your Recovery After a Cesarean Delivery

Your Recovery After a Cesarean Delivery Your Recovery After a Cesarean Delivery It is normal to have many questions about your care after delivery. Cesarean delivery is surgery and your body needs time to heal and recover for the next 6 weeks,

More information

Welcome to your LOW BACK PAIN treatment guide

Welcome to your LOW BACK PAIN treatment guide Welcome to your LOW BACK PAIN treatment guide You are receiving this guide because you have recently experienced low back pain. Back pain is one of the most common musculoskeletal problems treated in medicine

More information

Mindfulness-based stress reduction (MBSR)

Mindfulness-based stress reduction (MBSR) Mindfulness-based stress reduction (MBSR) You are being given this information sheet because your treating team has suggested that mindfulness-based stress reduction (MBSR) may be helpful in your treatment.

More information

Operating Instructions

Operating Instructions Operating Instructions Table of Contents IMPORTANT INFORMATION 1-2 1 The backrack TM 3-6 Introduction 3 What does it do? 4 How do I use it? 5 How often should I use it? 6 2 Getting On 7-10 3 Basic Exercises

More information

X-Plain Neck Exercises Reference Summary

X-Plain Neck Exercises Reference Summary X-Plain Neck Exercises Reference Summary Introduction Exercising your neck can make it stronger, more flexible and reduce neck pain that is caused by stress and fatigue. This reference summary describes

More information

Routine For: OT - General Guidelines/Energy Conservation (Caregiver)

Routine For: OT - General Guidelines/Energy Conservation (Caregiver) GENERAL GUIDELINES - 9 Tips for Exercise: Body Mechanics for Helper - To protect back, stay as upright as possible and keep head in line with trunk. - Always position yourself as close as possible to the

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Low Back Pain Exercises Interactive Video Series Transcript July 2013

Low Back Pain Exercises Interactive Video Series Transcript July 2013 Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

This guide book must only be used in conjunction with the accompanying audio classes.

This guide book must only be used in conjunction with the accompanying audio classes. This guide book must only be used in conjunction with the accompanying audio classes. P.1 Medical Warning. Check with your doctor before starting this or any other exercise program in particular if you

More information

Injury Prevention for the Back and Neck

Injury Prevention for the Back and Neck Injury Prevention for the Back and Neck www.csmr.org We have created this brochure to provide you with information regarding: Common Causes of Back and Neck Injuries and Pain Tips for Avoiding Neck and

More information

Help Yourself Breathe. Tender Loving Care for Your Lungs. Department of Physiotherapy. PD 1359 (Rev 06-2009) File: peyles

Help Yourself Breathe. Tender Loving Care for Your Lungs. Department of Physiotherapy. PD 1359 (Rev 06-2009) File: peyles Help Yourself Breathe Tender Loving Care for Your Lungs PD 1359 (Rev 06-2009) File: peyles Department of Physiotherapy Why are you breathless? Chronic Airflow Limitation or Obstruction is a decrease in

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

Managing my Breathlessness

Managing my Breathlessness James Paget University Hospitals NHS Foundation Trust Managing my Breathlessness Patient Information Contents Living with breathlessness 3 Battery life 4 How can I control my breathlessness? 5 Simple breathing

More information

Restoryoga a system of self-care for managing chronic pain

Restoryoga a system of self-care for managing chronic pain Restoryoga a system of self-care for managing chronic pain Kathy Felkai On February 26th, I had the honour of presenting the practice of yoga for managing chronic pain at The Canadian Pain Society s 4th

More information

CONTENTS. Note to the Reader 00. Acknowledgments 00. About the Author 00. Preface 00. Introduction 00

CONTENTS. Note to the Reader 00. Acknowledgments 00. About the Author 00. Preface 00. Introduction 00 Natural Therapies for Emphysema By Robert J. Green Jr., N.D. CONTENTS Note to the Reader 00 Acknowledgments 00 About the Author 00 Preface 00 Introduction 00 1 Essential Respiratory Anatomy and Physiology

More information

Please Do Not Call 911

Please Do Not Call 911 The Last Hours of Life - What to Expect Names and Phone Numbers You May Need Name Phone Family Dr. Palliative Dr. After Hours Access Centre Visiting Nurse Hospice Clergy Funeral Contact Please Do Not Call

More information

THE BENJAMIN INSTITUTE PRESENTS. Excerpt from Listen To Your Pain. Assessment & Treatment of. Low Back Pain. Ben E. Benjamin, Ph.D.

THE BENJAMIN INSTITUTE PRESENTS. Excerpt from Listen To Your Pain. Assessment & Treatment of. Low Back Pain. Ben E. Benjamin, Ph.D. THE BENJAMIN INSTITUTE PRESENTS Excerpt from Listen To Your Pain Assessment & Treatment of Low Back Pain A B E N J A M I N I N S T I T U T E E B O O K Ben E. Benjamin, Ph.D. 2 THERAPIST/CLIENT MANUAL The

More information

1 Neck Exercises. In the cervical spine, we are looking to increase range of motion in

1 Neck Exercises. In the cervical spine, we are looking to increase range of motion in 1 Neck Exercises Stretching and Increasing Mobility Below you will find stretching exercises specifically for the neck. If you suffer from a stiff neck or a pinched nerve in the neck, these exercises with

More information

Comprehensive Resilience Module

Comprehensive Resilience Module Resilience And Risk Reduction Comprehensive Resilience Module Spiritual Dimension Meditation Meditation Overview There are many types of meditation that can help you develop your human spirit and build

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

How To Improve Drainage

How To Improve Drainage Rehabilitation Home Program Edema Exercises To Improve Drainage You will improve your lymph flow by doing a few exercises each day. These exercises are an important part of your home program. They may

More information

Experience the allure of Sensational Warm Massage from the comfort of your own home EP-MA70

Experience the allure of Sensational Warm Massage from the comfort of your own home EP-MA70 Experience the allure of Sensational Warm Massage from the comfort of your own home NEW EP-MA70 Indulge in the sensational warm massage from the comfort of your own home. Experience the allure of Massage

More information

Caring for your body. Antenatal exercises

Caring for your body. Antenatal exercises Caring for your body Antenatal exercises Antenatal Exercises FROM EARLY PREGNANCY TO DELIVERY INTRODUCTION.................................................3 DEEP BREATHING & FOOT AND ANKLE EXERCISES..................4

More information

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times. Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds

More information

8-Week Yoga Protocol for Lung Cancer

8-Week Yoga Protocol for Lung Cancer Introduction 8-Week Yoga Protocol for Lung Cancer Vijai Sharma, PhD We present a comprehensive yoga program in Viniyoga 1 tradition, which includes Yoga poses (asanas), breathing techniques (pranayama),

More information