Progressive Muscle Relaxation

BodyMindPower

Mayelana nalolu hlelo lokusebenza

ISILUNGISELELO NEZICI
• Wonke amafomu okuzivocavoca
• Khetha Imodi yokuqala, Ethuthukile noma Enolwazi
• Setha ngesandla sokudla noma kwesokunxele
• Khetha ukuzijwayeza ukuqamba amanga noma ukuhlala
• Lungisa ivolumu yezwi, umculo nemisindo
• Setha ubude be-tension (3-10 sec)
• Setha amakhefu ukuze uziphumulele (10-40 isekhondi)
• Setha isikhathi sokuhola samasekhondi ayi-10-120
• nge / ngaphandle kwesingeniso
• Bala inani lesikhathi sokusebenza
• Setha isibali sikhathi ukuze uqhubeke nomculo / imisindo
• Amathrekhi omculo angu-5 nemisindo engama-22 yemvelo
• Hlanganisa imisindo emi-2 yemvelo
• Khetha umsindo wesignali (gong) ukuze uqale ukushunsa
• Isaziso/isikhumbuzi sokuzilolongela i-PMR

MAYELANA NE-PMR KANYE OKUQUKETHWE UHLELO LOKUSEBENZA
I-Progressive Muscle Relaxation (PMR) ka-Edward Jacobson (PMR) - ebizwa nangokuthi i-Deep Muscle Relaxation (DMR) - iyindlela yokuphumula eyaziwa ngokwesayensi esiza ukungena esimweni sokuphumula okujulile ngokushuba kwemisipha nokuphumula. I-PMR iyindlela - efakazelwe ngokwesayensi - esebenza ngempumelelo kakhulu yokuphumula. Kutuswa odokotela nabelaphi ngezimpawu eziningi ezihlobene kakhulu nengcindezi, njenge:

• ukungezwani
• i-migraine noma ikhanda
• uthuthuva lwangaphakathi
• ukuphazamiseka kokulala
• ubuhlungu beqolo / ubuhlungu
• izimo zenjabulo,
• ukukhathazeka nokuhlaselwa ukwesaba
• umfutho wegazi ophezulu
• izikhalazo zengqondo
• ukutubeka
• ukucindezeleka nokunye okuningi

Ngokuzijwayeza njalo, uzohlala uthola kulula ukungena ezimeni ezijulile zokuphumula. Uma usuzilolonge ngokwanele ngefomu elide le-PMR (Ifomu Eliyisisekelo: Amaqembu Emisipha ayi-17), ungashintshela kumafomu amafushane anamaqembu emisipha ayi-7 kanye ne-4 futhi ekugcineni ungene kwifomu Lomqondo: Ukuskena Komzimba. Khona-ke ungakwazi ukukhulula umzimba wakho ngisho nangokwengqondo.

WONKE AMAFOMU AVUMILE 4 WE-PMR
• Ifomu Eliyisisekelo (amaqembu emisipha ayi-17)
• Ifomu elifushane I (7 amaqembu emisipha)
• Ifomu II elifushane (amaqembu emisipha ama-4)
• Ifomu Lomqondo (Iskena Somzimba)
Kwabaqalayo, Abathuthukile kanye Nabanolwazi kufundiswa futhi kwenziwa kulolu hlelo lokusebenza.

ISISEKO IFOMU: 17 MUSCLE GROUPS
1. Isandla sokudla nengalo
2. Ingalo engenhla yesokudla
3. Isandla sokunxele nengalo
4. Ingalo engenhla kwesokunxele
5. Isiphongo
6. Ingxenye yesihlathi esiphezulu nekhala
7. Ingxenye yesihlathi esiphansi kanye nomhlathi
8. Igolo
9. Isifuba, amahlombe kanye nomhlane ongenhla
10. Isisu
11. Izinqe kanye ne-pelvic floor
12. Ithanga langakwesokudla
13. Umlenze ongezansi wesokudla
14. Unyawo lwesokudla
15, 16, 17 (-> ohlangothini lwesobunxele)

IFOMU ELIFUSHANE I: 7 AMAQEMBU OMSIPHA
1. Isandla sokudla, umphambili, nengalo engenhla
2. Isandla sobunxele, umphambili nengalo engenhla
3. Isiphongo, ingxenye yesihlathi, ikhala nomhlathi
4. Igolo
5. Isifuba, amahlombe, umhlane, isisu, izinqe kanye ne-pelvic floor
6. Ithanga lesokudla, umlenze ophansi nonyawo
7. Ithanga lesobunxele, umlenze ongezansi, nonyawo

IFOMU ELIFUSHANE II: AMAQEMBU OMSIPHA 4
1. Izandla zombili, imikhono nezingalo ezingaphezulu
2. Ubuso nentamo
3. Isifuba, amahlombe, umhlane, isisu, izinqe kanye ne-pelvic floor
4. Womabili amathanga, imilenze engezansi nezinyawo

IFOMU LENQONDO: UKUHLOLA UMZIMBA
Ukuphumula okuqondiswayo kuwo wonke umzimba, kusukela ekhanda kuye ezinyaweni. Lo mhlahlandlela uyisigaba sokugcina se-PMR, lapho umbono uqondiswe ezingxenyeni ezithile zomzimba ngaphandle kokuziqinisa. Ukuphumula manje kungokwengqondo kuphela. Imicabango epholile izokusiza.

AMAthrekhi OMCULI NEMSINDO WEMVELO
Kuzo zonke izivivinyo, ungakhetha phakathi kwamathrekhi omculo okuphumula angu-5 nemisindo yemvelo engama-22. Umthamo ungalungiswa ngawodwana. Uma uthanda, umculo nemisindo ingasetshenziswa ngaphandle kwezwi ukuze uphumule noma ulale.

OKOKULALA NOMA UKUPHUMULA
Zonke izivivinyo zingasetshenziswa ukulala noma ukuphumula.

UBUDE BOKUXHUMANA NOKUMISA UKUPHUMULA
Setha ubude besikhathi obuncamelayo bokushuba nokuphumula phakathi kwamaqembu emisipha.

UMSEBENZI WESIKHATHI
Ngemuva kokuphela kokuzivocavoca isikhathi esingenamkhawulo somculo / imisindo singasethwa ukuze umculo / imisindo ethambile ijulise ukuphumula kwakho.

LALELA ISAMPULA YOMSINDO ESIGCWELE
Isampula eliphelele lomsindo wawo wonke umsebenzi othi "Basic Form" onamaqembu emisipha angu-17 (Isimo sabaqalayo) iyatholakala ngezilungiselelo ezizenzakalelayo zohlelo lokusebenza ku-YouTube - 27 min:
https://www.youtube.com/watch?v=2iJe_5sZ_iM

Yini entsha

• Fixed issue with playing/pausing from background notification on Android 11.
• Lead time setting adjusted (simplified).
• Running time improved
• Layout adjustments