25 min Progressive Muskelrelaxation (PMR) Entspannung bei Tinnitus

hello nice that you are here today practice the relaxation with the progressive muscle relaxation sit down on a chair with your arms on your thighs with your feet relaxed on the floor you will now tighten muscle group by muscle group by hand learn It is important to keep going normally even when tensing let us begin we start with the hands because now he has both hands in his fist tense both hands strongly at the same time Now, at the same time, the youth can still act as strongly as possible in addition, tense everything tightly in the upper arms 30 seconds save a little harder so grab your hands and arms to tremble hinder don't forget to keep breathing normally now let go again feel the tension how good it is in arms and hands the arms gently on the thighs feel the difference from feeling of tension and relaxation how the relaxation is in your hands and arms and upper arms spreads we carry on with our feet First up the phase the tips of your feet remain on the ground now stretch both lower legs hardman continues normally do not hold the tension in the lower legs for 30 seconds what's going on now how does the relaxation feel pay close attention to the difference between tension and relaxation get a good feeling for a minute now we continue with knees and thighs deceiving both knees tight went to each other now you can also keep your thighs firmly attached while always being normal keep breathing keep knees and thighs tense for 30 seconds what's going on now feels the difference between tension and relaxation feel how the muscle feels tired but satisfied enjoy the feeling of warmth next we place the shoulder blades with the shoulders c as far as possible to the rear try to pull them back so far that they almost touch each other tensions the whole area and is tightening the tension now for 30 hold seconds what's going on now for the difference between tension and relaxation noticeably relaxed and your muscles hand feel satisfied now we are lying with our necks still tilting our heads forward except for the post and exciting the neck muscles Hartmann calmly continue to hold the tension for 30 seconds what is going on now and feel the head slide gently backwards again difference between tension and relaxation turn the head slightly to the left and to the right to relax to feel better then let your arms hang loosely and to the sides of your body Next, aim your shoulder as high as you can to save that neck muscles tight now move your head very slightly from left to right the neck remains tense keep moving your head slowly back and forth for 30 seconds what's going on again 8 ebit on the difference between tension and relaxation enjoy the feeling of lightness now stretch your hair horizontally forward imagine you are pushing something heavy from yourself which arms and shoulders like that as far forward as you can and save firmly hold the voltage for 30 seconds what's going on now and the arms hanging down feel the pleasant relaxation and the good feeling in the muscles I now have a deep dive and save the belly dance far abdominal wall on and feel the tension in the abdominal muscles hold the tension for 30 seconds what's going on again feels the difference between tension and relaxation feel the feeling of lightness now the other way around has made me very deep and hold the air there taut belly talokan pushes you far home hold the tension for 30 seconds now relax again to relax the abdominal muscles as the penultimate exercise you save the face squint the eyes tightly shut what, like you hold, what additionally blinds if you make a very wide mouth, pull the corners of your mouth wide apart then you hit the tongue very firmly upwards to the roof of the mouth hold it tension for 30 seconds everything is going on again now pay attention to the relaxation around the eyes around the mouth and implementations the last thing we do is exercise with the chest muscle If the upper arms are close to the upper body, Hahn performs an opera carmen holistically against the rib cage the voltage for 30 seconds stretch one last time as tightly as you can and start reading again pay attention to the instep in the upper arms and the rib cage 8 with deep and slow still feel the relaxation in your whole body at home in the feet the legs the name in the face and in the chest after slowly opening your eyes take your time to keep it real bach again try to take the relaxation with you into the rest of the time I hope the relaxation was good until the next time

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