Progressive Muscle relaxation. Tense and release all the different muscle groups from the legs to the face. Stay as long as you like. There is no emerging and you can use this to go to sleep if you like!
This guided relaxation video by Jane Foody is 10 minutes long and focuses on a single theme of the progressive muscle relaxation exercises. It uses still video of a female instructor guiding you through a progressive muscle session.
The main theme of this relaxation video is well focused on progressive relaxation exercises, more specifically the progressive muscle relaxation technique.
The audio used in this progressive muscle relaxation exercises video contains just the voice of the female instructor. The tone and pace of the instructor is generally ok but there are parts in which she gets excitable and speaks fast, particularly when instructing to breath in and tense the muscles. I suppose this is ok as you are not actually trying to relax at that point. However, it could just as easily be done with a relaxed tone.
The verbal instructions given by the female instructor are clear and detailed. The first 30 seconds of this video are a quick introduction and getting you comfortable and ready for the progressive muscle relaxation session.
You are then asked to do progressive muscle relaxation exercises during a 6 minutes 30 seconds session of progressive muscle relaxation. During her instructions she uses sentences in the second person, that is words like “you” and “your”. During the progressive muscle relaxation exercise you are asked to:
- First tense your muscles, breathing in as you do this and holding your breath a short while,
- Then sigh and release the tension, relaxing the muscles and breath out at the same time,
- Then notice the difference between tension and relaxation.
The sequence of muscle groups used in this progressive muscle relaxation is:
- Right leg (2 times),
- Left leg (2 times),
- Both legs,
- Right arm (2 times),
- Left arm (2 times),
- Both arms,
- Whole Body.
At 7 minutes the muscle exercises are completed and a 2 minutes passive relaxation exercise is begun. After some relaxing talk she counts down from 20 to the end of the video where she tells you to just relax as long as you want.
There is only one scene used throughout the entire progressive muscle relaxation video which is that of the female instructor sitting within a room.
The scene of this progressive muscle relaxation techniques video show images of the female instructor and a room partition behind her. The image size does not fill the screen completely and distracting black bars are visible.
This guided relaxation video with an example of progressive muscle relaxation techniques is good at guiding you through a muscle exercises session. The instructions are clear and detailed and the female instructor’s tone and pace is generally ok. However, there are times in the video when she seems a little excited and speaks fast. Also, the image of the video does not fully fit the screen so black bars are visible that detract from relaxation.