I Have a What? A Guide for Coping with Moderate-to-Severe TBI

RRTC ON COMMUNITY INTEGRATION OF PERSONS WITH TBIHow did that feel? Many people find this approach feels very good. If it hurts, you mayhave tried too hard. Imagine how you would feel if you squeezed all of your muscles -from your fingers, to your face, to your toes - in the same way. It can be very relaxing.You may even feel like you’ve had a nice massage.If this method seems to be helpful for you, you may want to try squeezing a differentmuscle group in your body the same way. Each time you should hold the squeeze forseveral seconds. Then let go and think about tension leaving your body. You may wantto practice this kind of relaxation method for a few minutes everyday.Method #2: Yoga StretchingThis is an ancient method from the East, which hasgotten very popular in the West. Yoga stretching is almostthe opposite of isometric squeeze relaxation. Insteadof squeezing and letting go, you try to stretchand unstretch your muscles. In yoga stretching, youdo this in a slow, smooth, and gentle way.Let’s try it:For this practice exercise, we will focus on the neck and shoulders.Let both arms hang to your sides and gently bow your head down. Without makingtoo much effort, let gravity pull the heavy weight of your head down fartherand farther towards your chest. Let gravity pull the heavy weight of your armsdown towards the floor.Notice how your neck and shoulder muscles slowly stretch as the weight of yourhead and arms pull farther and farther down. Let the muscles stretch farther andfarther. Stretch out the feelings of tension.Take your time, until you feel a good complete stretch. Then, gently and easilyraise your head and return to your original upright position. Stay upright for thenext 30 seconds. Then, you may try this stretch again.How did that feel? Did you notice any difference between the isometric squeeze relaxationand yoga stretching? Which seemed easier? Which was more active? Was one morerelaxing to you than the other?Page 65