The chart indicated the 2 types of progressive relaxation exercise (active and passive PR) that can be used to release tension progressively with training. The purpose of this chart is to give a structural layout for the types of progressive relaxation exercise.
Progressive Relaxation Exercise
Muscle to mind approach
2 Types of Progressive Relaxation Techniques (Active, Passive)
1st Type of Progressive Relaxation:
Active Progressive Relaxation (PR) Exercise
2nd Type of Progressive Relaxation: Passive Progressive Relaxation (PR)
- Release muscle tension without first tensing them
- Let go of whatever muscle tension is in the muscle group
- Slow progression from one part of the body to another as participant relaxes more deeply by letting go any remaining tension
- Ex. One can focus on dominate hand and release tension from that hand
- Move to non-dominant hand after and then slowly, gradually move to forearms
1st Type of Passive PR: Quick body scan
- Particularly useful during performance such as serving to start a rally…
- Scan body from head to toe and stop at a muscle group where tension is way to high, release the tension and continue to scan the body.
2nd Type of Passive PR: Neck and shoulder check
- Common for athletes to carry certain amount of tension around neck and shoulder
- It is necessary to scan neck and shoulder for signs of tension
- Release it if there are,
- Releasing excessive tension in neck and shoulder will also spread relaxation to the rest of the body
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