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Background:
Laura
Mitchell was a physiotherapist who worked in London in the 1960’s. She
used her knowledge of how muscle groups work to create a relaxation
method that is simple to learn and so effective that it is still widely
used by healthcare professionals today.
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A simple principle:
Many
muscles work in opposing pairs, for example the 'biceps' and 'triceps'
muscles in your arm. When one contracts the other must relax. So when
you bend your arm, your 'biceps' muscle contracts. To enable it to do
so, your 'triceps' muscle (at the back of your arm) must relax. It has
no choice! The following relaxation method is based on the simple
principle of contracting certain muscles to encourage their opposites
to relax.
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Begin:
Lie
down in a comfortable position without crossing your legs. If you can’t
lie down for any reason you can still do this sitting up. Make sure you
are comfortable with your arms and legs uncrossed, your feet flat on
the floor, and your arms loosely resting at your sides with your hands
gently resting on your lap or on the arms of the chair if it has some.
You can start at your feet and work up or start at the head and work
down, it’s up to you!
Breathing
Close
your eyes and notice your breathing. Don’t try to change it, just
notice and let your attention softly focus on your breath, gently
letting go of any other concerns for a short time and allowing yourself
to rest here for a few moments.
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Feet
Gently
point your toes away from your body if you are lying down, or push your
feet into the floor if sitting. (stop if you experience cramp and bring
your toes in the opposite direction towards your body) Hold this
position while you count to 5, and then relax. Notice how your muscles
feel… and allow your muscles to rest in the position where they
naturally return to.
Repeat.
Legs
Roll your knees apart a little way.
Hold while you count to 5 again, then relax.
Repeat.
Buttocks
Clench your buttocks.
Hold
while you count to 5 again, then relax. Remember at each stage to
notice how your muscles feel… and allow your muscles to rest in the
position where they naturally return to.
Repeat.
Back/ abdomen
If lying down:
push the small of your back into the floor.
Hold while you count to 5 again, then relax.
Repeat.
If sitting:
pull your abdominal muscles in and sit upright.
Hold while you count to 5 again, then relax.
Repeat.
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Shoulders
Pull your shoulders down, away from your head, and slightly back.
Hold for a count of 5, then release.
Repeat.
Elbows
Move your elbows slightly away from your sides. Hold for a count of 5,
then stop. Relax.
Repeat.
Hands
Stretch your fingers to make them long, hold for a count of 5, then
stop. Release.
Repeat.
Eyebrows
Raise your eyebrows as though surprised. Hold for a count of 5, then
stop. Relax.
Repeat.
Jaw
Keeping your mouth closed slowly stretch your lower jaw downwards.
Hold for a count of 5, then stop. Relax.
Repeat.
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Allow
yourself to relax. Notice how your body feels.
Notice your breathing.
Imagine you are somewhere that is peaceful for you…
imagine the sights… sounds… smells…
Allow yourself to rest here a while.
When you are ready, slowly bring yourself back to the present moment.
Get up slowly.
Once
you have learned the technique you can adapt it and do those parts that
are more suitable for you. For example the shoulder relaxation is
helpful even if you are at work, especially if your work involves
sitting at a computer for long periods.
It is always
beneficial to go through the whole routine at least once a day, so your
muscles remember the process of letting go and release, and your body
doesn't hold on to tension.
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