Relaxation itself can be useful in many circumstances, including:
When combined with positive mental imagery, it is useful in:
Internal Mental Imagery (IMI)
Research by Yao et al. (2013) found that training by IMI of forceful muscle contractions was effectively improved voluntary muscle strength without physical exercise. In conclusion, it is suggested that training by IMI of forceful muscle contractions may change the activity level of the cortical motor control network, which may increase muscle strength. Perhaps when injured IMI may help in the recovery process and develop muscle strength.
How do I achieve relaxed muscles?
Progressive muscular relaxation involves the active contracting and relaxing of muscles. When a muscle is tightened for 4-6 seconds and then relaxed, the muscle returns to a more relaxed state. This process should be performed for the following parts of the body in turn - feet, legs, thighs, buttocks, stomach, back, neck, shoulders, arms, hands, jaw, face and eyes.
How will relaxed muscles feel?
J.H. Schultz in the 1930s (Schultz & Luthe 1959) noticed that patients in a relaxed state experienced one of two sensations: the feeling of warmth or the feeling of heaviness in completely relaxed limbs. During the relaxation process, concentration should be focused on one of these sensations. For the first few sessions, the athlete should alternate the focus between sessions to determine which one they prefer.
In a competition situation, an athlete will either be:
If we were to use relaxation procedures with an overexcited athlete, we might reduce his/her arousal level to that of the optimally excited athlete. This would have a positive effect on his/her performance. However, if we asked an under-excited athlete to use relaxation procedures, it would only make it harder for him/her to "get-up" for the competition. The coach has to know his/her athletes and how they react in competitive situations.
Many relaxation techniques have the following characteristics:
Regardless of which technique is used, the following two conditions need to exist if the technique is to be learned:
The Centering technique was developed by the Tibetan Monks over 2000 years ago. Centring requires you to focus your attention on the centre of your body, the area just behind your naval button. The technique has a calming and controlling effect, providing an effective way to manage anxiety.
This is one of the most popular self-hypnosis techniques employed by athletes. It aims to help you distance your mind from the here and now and place you in a setting that you associate with relaxation and inner calm. This script could be recorded as an MP3 file - where there are three full stops (...) leave a pause for a few seconds and remember to speak clearly and slowly. The following script (Karageorghis 2006) is an adaptation of a London College of Clinical Hypnosis script.
Firstly, you need to relax, put on some very relaxing music or sounds of nature, sit or lie down in a position that you find comfort where you are unlikely to be disturbed.
Look up at your eyebrows and begin to concentrate on the sounds around you... maybe the distant sound of a car driving by or the hustle and bustle outside on the street... then concentrate on the sounds of the music, feel it flowing over you as if it were the tide going in and out, in and out... now begin to pay attention to the sound of your thoughts... concentrate on your breathing. Take deep breaths in and out... in and out... listen to your heartbeat... become aware of your eyelids and feel them blinking quickly and notice that you have a strong desire to close your eyes... allow your eyes to close and feel a deep sense of relaxation. In a few seconds, you will imagine your favourite place of relaxation... maybe somewhere you have been before, a beautiful garden, a deserted beach, a summer meadow or somewhere you can imagine you would feel relaxed... and now... imagine that you are standing on a balcony... and there is a long set of stairs in front of you... leading down from this balcony... there are strong stairs... with wide steps... and a handrail on each side... the stairs are well lit... and you can see them clearly... In a few seconds' time... you can count down from 10 to one... and with each descending number between 10 and one... you will take a single step down the stairs... and with each descending number you will become more and more calm, more and more relaxed... each step down from the balcony will take you deeper and deeper... into your wonderful state of relaxation... and as you slowly descend these stairs... you are going to experience a sense of ever-deepening relaxation... throughout your entire body... You will feel the stairs under your feet and when you eventually reach step one, you can pause and wonder where you might go next... again you feel very tranquil and this tranquillity is accompanied by a sense of anticipation... you will then step off... and when you do so... you will find yourself in your favourite place of relaxation... and enjoy... this beautiful place... Provide yourself with only positive and beneficial suggestions. For example, relating to increasing your self-confidence, attaining peak performance in an upcoming competition, or mastering a specific sports skill that has perhaps proved elusive to you. If at any time, for any reason, for example, in case of emergency or any situation where full attention is required, by opening your eyes, you will be fully alert.
To take yourself out of your relaxing place in a gradual manner, count up slowly from one to ten, on reaching the number eight, open your eyes, and at the number 10, you will be fully awake and alert. As you stand up, have a stretch and notice how good you feel.
Some people involved in sports psychology believe that meditation can help get maximum performance from an athlete (Syer & Connolly, 1984). Engaging in meditation helps reduce stress before an event, and with experience, the athlete can learn to relax different muscle groups and appreciate subtle differences in muscle tension. The technique includes the following steps:
Maintain a passive attitude, permit relaxation to occur at its own pace and expect other thoughts. When distracting thoughts occur, return your concentration to your breathing. Try to practice a relaxation technique once a day.
Doke (2015) believes that meditation is excellent for relaxing after training, calming nerves and helping you focus before the competition. He is the Anamaya App founder, a meditation programme founded on 20 years of research and featuring more than 350 meditations and 11 focus areas, including sport.
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