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opinion joj nurse health care volume 8 issue 1 may 2018 copyright all rights are reserved by bushra mushtaq doi 10 19080 jojnhc 2018 08 555726 jacobson muscle relaxatation technique ...

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                 Opinion                                                                                                                       JOJ Nurse Health Care
                 Volume 8 Issue 1 - May 2018                                                                      Copyright © All rights are reserved by Bushra Mushtaq
                 DOI: 10.19080/JOJNHC.2018.08.555726
                                   Jacobson Muscle Relaxatation Technique  
                                                                      (Jpmr) (20 Min)
             Bushra Mushtaq1* and Ajaz Ahmad Khan2
             1PG Psychaitry Nursing Scholar, India
             2Lecturer Clinical Psychologist, Department of Psychiatry, India
             Submission: May 21, 2018; Published: May 25, 2018
             *Corresponding author: Bushra Mushtaq, PG Psychaitry Nursing Scholar, India, Email: 
             Requirements of JPMR                                                                   
             Conductive Environment: The setting for relaxation is quiet                           f.     During the part of the exercise cycle tense the muscle 
                                                                                                   tightly and hold for slow count of 5 seconds. (Repeat silently 
             and of distraction noises. The client Will be kept physically                         1001, 1002, 1003,…)
             comfortable in a position (Table 1).                                                  g.     During the relation part of exercise cycle relaxes the 
             General Instruction (Before and During Muscle                                         muscle quickly and completely .let your mind relax and 
             Relaxation Exercise): This instruction is kept simple and is                          appreciate how relaxed the muscle is feeling for 10 seconds.
             easily understood by students exposed to jacobson’s progressive                       h.     Try to keep all other muscles relaxed as you exercise 
             muscle relaxation technique and gives them a clear picture of how                     specific muscle group.
             to co-operate during the exercise regimen.                                            i.     As you exercise from head to toe................ Observe 
                  a.     To sit on a chair as comfortably as possible. Keep your                   changes like tightness and the development of light and 
                  body loose ..................... light..................and free.                soothing sensations.
                  b.     Be calm and comfortable.                                                  j.     Relax by taking three deep breaths inhaling through 
                  c.     Keep your eye closed.                                                     nose and exhaling through mouth after each step.
                  d.     Avoid stray thoughts.                                                     k.     Now make your body completely loose.............light..............
                  e.     Avoid extra movements of the body.                                        and free
             Table 1                                                                               l.     Let us being your exercise.
                SNO.            PROCEEDURE OF JACAOBSONS PROGRESSIVE MUSCLE RELAXATION TECHNIQUE                                     Tensing Time          Relaxation 
                                                                                                                                                               Time
                 1.                                                      Hands
                                        Clench each fist separately (right & left), feel the tension in the fist and forearm 
                           a)                                       respectively for 5 seconds                                            5 sec               10 sec
                                                     Release the fist , relax and feel relaxation for 10 seconds
                 2.                                                       Arms
                                    Bend each arm separately (right &left) up at the elbow and tense the biceps ,keeping the 
                           a)                              hand relaxed, feel the tension for 5 seconds .                                 5 sec               10 sec
                                                    Release the arm , relax and feel relaxation for 10 seconds
                                    Straighten the arm separately (right &left) and tense the triceps leaving the lower arms 
                           b)               supported by the chair with the hands relaxed, feel tensing for 5 seconds.                    5 sec               10 sec
                                                             Relax and feel relaxation for 10 seconds
                                                                     Facial Muscles
                                    Wrinkle your forehead; try to make your eyebrows touch your hairline which produces 
                           a)      tension ,feel the tension for  for  5 seconds. Release the eye brows relax and feel relaxation         5 sec               10 sec
                                                                          for 10 seconds.
                           b)                Close your eyes and screw the muscles around the eyes  for 5 seconds.                        5 sec               10 sec
                                                        Release , relax and feel relaxation for 10 seconds.
             JOJ Nurse Health Care 8(1): JOJNHC.MS.ID.555726 (2018)                                                                                                 001
                                                                       JOJ Nursing & Health Care
                                       Tense the jaw by biting the teeth together , feel the tension in the jaw muscles for 5 
                           c)                                                 seconds.                                                      5 sec               10 sec
                                                         Release, relax  and feel relaxation for 10 seconds.
                                   Press the tongue hard and flat against the roof of mouth with lips closed notice tension in 
                           d)                                     throat and feel it for 5 seconds.                                         5 sec               10 sec
                                                         Release, relax  and feel relaxation for 10 seconds.
                 3.                                                 Neck & shoulder
                           a)         Push the head back as far as it will go (against a chair),feel the tension for 5 seconds.             5 sec               10 sec
                                                Bring head to its position, relax and feel relaxation for 10 seconds.
                           b)              Bring the head down and press the chin down on to the chest for 5 seconds.                       5 sec               10 sec
                                             Bring the head to its position , relax and feel relaxation for 10 seconds.
                                    Tense shoulder by tightening and shrinking shoulders ( Shrug your shoulders up to your 
                           c)                                  ears ), feel the tension   for 5 seconds.                                    5 sec               10 sec
                                                        Release , relax  and feel relaxation for 10 seconds.
                 4.                                                       Chest
                                      Take a deep breath, completely filling the lungs, hold the breath for few seconds and 
                           a)                                             passively exhale.                                                 5 sec               10 sec
                                                             Relax and feel relaxation for 10 seconds.
                 5.                                                     Stomach.
                           a)                    Pull in the stomach and tense the stomach muscle for 5 seconds.                            5 sec               10 sec
                                                  Release the stomach , relax and feel relaxation for 10 seconds
                 6.                                                        Back
                           a)                    Arch your back away from the chair feel tension for  5 seconds.                            5 sec               10 sec
                                                             Relax and feel relaxation for 10 seconds.
                 7.                                                     Thighs & Buttocks
                                  Tens both thigh muscles and buttocks by squeezing muscles together and feel tensing for  5 
                           a)                                                 seconds.                                                      5 sec               10 sec
                                                  Release the muscles, relax and feel relaxation for 10seconds .
                 8.                                                    Lower Legs
                           a)      Point toes towards your head, producing tension in calf muscles, feel tensing for 5 seconds.             5 sec               10 sec
                                                             Relax and feel relaxation for 10 seconds.
                           b)                   Point the toes away from the head, feel the tension for 5 seconds.                          5 sec               10 sec
                                                              Relax and feel relaxation for 10 seconds
                 9.                                                        Toes
                                                           a) Relax  and feel relaxation for 10 seconds .                                   5 sec               10 sec
                10.                                                  After Exercises
                           a)                                      Relax whole body completely.
                           b)                  Keep your eyes closed and let yourself remain in the relax position.                                        2min relaxation
                           c)                 Open your eyes and enjoy renewed energy, feel relaxed and refreshed.
                           d)                                   sit up, stretch, and stand up slowly
             References
             1.  Keith Hawton, Paul M Salkovskis, Joan Kirk, David M Clark (1989) 
                 Cognitive Behaviuor Therapy for Psychiatric Problems. A Practical 
                 Guide, Oxford University Press, India, pp. 472. 
                002       How to cite this article: Bushra M,Ajaz A K. Jacobson Muscle Relaxatation Technique (Jpmr) (20 Min). JOJ Nurse Health Care. 2018; 8(1): 555726. 
                          DOI: 10.19080/JOJNHC.2018.08.555726.
                                                       JOJ Nursing & Health Care
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             003    How to cite this article: Bushra M,Ajaz A K. Jacobson Muscle Relaxatation Technique (Jpmr) (20 Min). JOJ Nurse Health Care. 2018; 8(1): 555726. 
                    DOI: 10.19080/JOJNHC.2018.08.555726.
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...Opinion joj nurse health care volume issue may copyright all rights are reserved by bushra mushtaq doi jojnhc jacobson muscle relaxatation technique jpmr min and ajaz ahmad khan pg psychaitry nursing scholar india lecturer clinical psychologist department of psychiatry submission published corresponding author email requirements conductive environment the setting for relaxation is quiet f during part exercise cycle tense tightly hold slow count seconds repeat silently distraction noises client will be kept physically comfortable in a position table g relation relaxes general instruction before quickly completely let your mind relax this simple appreciate how relaxed feeling easily understood students exposed to s progressive h try keep other muscles as you gives them clear picture specific group co operate regimen i from head toe observe sit on chair comfortably possible changes like tightness development light body loose free soothing sensations b calm j taking three deep breaths inha...

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