Stretch and Relax Script

Stretch and relax script

(Taken from the Gloucester Pain Management training manual)

The first relaxation exercise is called Stretch and Relax.

Most people find it difficult to relax, or have forgotten how it feels to be fully relaxed. Stretching and relaxing muscles in turn, helps you to learn to recognise the difference between how your muscles feel then they are tense and when they are relaxed.

It is important to learn what this difference feels like, so that you can detect when you are becoming tense and learn to relax you muscles when you want to.

Introduction

First of all get yourself comfortable and make sure you will not be disturbed for twenty minutes or so. Make sure the room is warm. You can choose to either lie down or sit in a chair. Choose a chair with a high back so that you head is supported. Make sure your arms are comfortable in your lap or on the floor by your sides. Your legs should be uncrossed and your feet flat on the floor. If you are lying down, make yourself comfortable and use pillows or cushions to support yourself if you need to.

Now, gently close your eyes and relax as much as you can.

As we go through the exercises, I will tell you how to stretch and relax each part of your body. Try and concentrate on how you are feeling as you stretch and relax. I will help you by describing how you might feel as you carry out each part of the exercise. Try to let the relaxation happen without forcing it. Simply let the relaxation flow over you and deepen at its own pace. Don’t worry about how well you are doing. Trying very hard may make you more tense. You may find that your mind wanders from what I am saying. That doesn’t matter; just bring your attention back to the instructions.

If you feel that any of these exercised begins to hurt, just leave the stretch part out and relax as much as you can. Start focusing on your breathing. Breathe gently in and out, and notice that each time you breathe out you relax a little more.

First of all, let us focus on the muscles of your hands and arms.

To start, allow your hands to rest in your lap or by your sides. Now, keeping your back and head relaxed as you can, straighten your arms stretching them towards your knees. Keep stretching as though you are reaching for something. Feel the stretch in the muscles of your arms and shoulders. And now stop stretching and relax. Gently let your arms return to your lap or your sides. Let your arms rest and feel the relaxation growing in your arms. As your arms relax and unwind, concentrate on the word “relax”. Let the muscles relax more and more.

And now your hands and forearms. With your hands in your lap, stretch your fingers and thumbs out. Keep stretching with your thumbs moving away from your fingers. Now bend your hands backwards at the wrists, with your fingers still stretched apart. Feel the stretch in your muscles of your fingers, hands and forearms. Feel the stretch and now relax. Let your hands relax in your lap or by your side. No tension in the muscles. Notice the difference between stretching and relaxation in your hands and forearms. Carry on the feeling of letting go and focus on the word “relax”.

Settle your arms and hands comfortably. Notice the feelings of relaxation in the muscles. Now, as you breathe in, think about the feelings in the muscles of your arms. As you breathe out, let the muscles relax a little more.

And next the muscles of your shoulders and neck.

Start by slowly pulling your shoulders downwards. Go on gently pulling them away from your ears and feel what is happening. Feel the stretch in your shoulders and neck muscles and....relax. Now stop pulling down and relax your shoulders. Notice the difference between stretching and relaxing in your shoulder muscles. Focus on the word “relax” as you let the muscles of your shoulders relax more and more.

Next your neck muscles. Gently pull your chin towards your chest as if you are making a double chin. Feel the stretch in the back of your neck, and now stop. Relax. Notice the difference in how your neck feels when it is stretched and relaxed. Let your neck muscles relax and unwind more and more.

Now the muscles of your shoulder and the front of your chest. Stretch these out by pulling your shoulders backwards so that your chest sticks out a little. If you are lying down, just press your shoulders downwards into the bed or floor. Feel the stretch across your chest, and now relax. Let your shoulders rest comfortably. Notice the difference between stretching and relaxing. Concentrate on the word “relax” in your mind, whilst you let the muscles of your shoulders and chest relax more and more. Concentrate on the feeling of letting go. Let the muscles unwind and relax.

Now the muscles in your upper back. Stretch these muscles by rounding your shoulders, pulling your shoulders forwards a little. If you are lying down, lift your shoulders up. Feel the stretch along your upper back, and now relax. Let your shoulders settle back comfortably. Relax your shoulders and back muscles, and as you let go more and more, concentrate on the word "relax". Just continue that feeling of relaxation around your shoulders. Let the muscles loosen, unwind and relax.

Now, as you breathe in, scan your shoulders, your hands and arms, to see if any tension has crept back. As you breathe out notice that you relax a little more. Let your shoulders relax.

Now the muscles of your face. Stretch out the muscles of your face by raising your eyebrows and opening your mouth to stretch your jaw. Feel the stretch in your muscles, and now relax. Let your face relax naturally. Your eyes are lightly closed, your mouth is relaxed, teeth slightly parted and your jaw relaxed. Notice the difference between stretching and relaxation in your face. Carry on letting the muscles of your face loosen and unwind.

Now as you breathe in, scan over your hands and arms, shoulders, neck, and upper back, and now your face. Notice any muscles which have become tense again. As you breathe out, let your muscles relax a little more.

Now the muscles of your legs and feet. Start stretching your leg muscles by sliding your feet away from you and pointing your toes. If you've got the movement right you will feel a stretch in the front of your legs and in your toes. Notice the feelings in those muscles as you stretch. Now stop, and relax your feet and legs. Carry on that feeling of letting your muscles relax and unwind as you focus on the word "relax".

Next keep your heels on the floor and pull your toes towards you. You should feel a stretch along the back of your legs this time. Feel the stretch, and now stop and relax. Let your feet relax and settle comfortably. Notice the difference between stretching and relaxing in the muscles of your legs. As you let the muscles loosen and unwind, concentrate on the word 'relax'. Let everything unwind and relax.

And now, as you breathe in, scan your legs for tension, and as you breathe out, let that tension gently ease away. Let the muscles of your legs and buttocks relax more and more. As you breathe out, each time, notice that your muscles become more deeply relaxed.

Now focus on the muscles of your chest. You can stretch these muscles by taking in a deep breath and holding it. Feel your chest muscles stretching, and now breathe out and relax. Feel the relief of letting go. Breathe comfortably again, and notice that as you breathe out each time you relax a little more. Relax more and more, and concentrate on that feeling of letting go.

Now think about the muscles of your stomach. Just relax these muscles, let all the tension in the muscles melt away. Notice your stomach muscles moving gently as you breathe in and out, but with every breath your stomach muscles are becoming more and more relaxed.

Now, try to let the feeling of relaxation spread throughout your whole body. Your breathing is calm and relaxed, and each time you breathe out your whole body is relaxing more and more. Let the relaxation flow over you. Feel as if you are sinking, more and more deeply relaxed. Notice feeling calm, comfortable and relaxed. No effort, no tension. Focus on the word "relax" and enjoy the feeling of relaxation for the next few moments.

This is the end of this exercise. You can choose to get up or to continue relaxing for as long as you like.