(Video uploaded 03/2019)

Transcript

Title：Antenatal and postnatal class: Relaxation exercise

Physiotherapist: Practicing relaxation exercises are important during pregnancy. 

Narrator: Researches have showed that relaxation exercise helps relieving anxiety and alleviating the effects of stress such as insomnia, headache and muscle tension.

Physiotherapist: Be comfortable before practice. Wear loose clothing and remove all accessories.
Narrator: Turn off your phone or beeping device.
Dim the lights.  Set temperature to suitable level. Find a comfortable seat that support neck and back well. Place your feet flat on the floor or comfortably supported.
Relaxing before going to bed can improve your sleep.

Relaxation exercises consist of  repeated steps of "tensing and relaxing of muscles". The following will briefly mention the posture when tensing and relaxing of different muscle groups.

Now, clench hands into fists tightly. Feel the tension in the muscles of hands and forearms. Then unclench the fist and relax. Feel the hands and forearms being relaxed.

Next, draw your forearms up towards the shoulder while clenching fists to tense the arm muscles.   Then put hands on your thighs. Relax and feel the arms being relaxed.

Now raise shoulders up as if they could touch the ears. Hold then relax. Feel the shoulders being relaxed.

There are 2 steps to relax neck muscles. First, bend the neck forward, with chin touching the chest. Then lift head up to the original position. Second, tuck chin in, gently pull the head and neck backwards. Then relax. Feel the neck being relaxed.

Now tense muscles of upper back.   Pull the shoulders back trying to pinch shoulder blades together. Then relax. Feel the upper back being relaxed.

Now we come to legs.  There are 2 steps. First, slowly  lift one leg up, toes pointing forward. Gently flex the foot. Then lower your leg and relax, with the foot flat on the floor.

Move slowly, or else it may cause leg cramps.

Secondly, slowly lift the same leg up, pull the toes and foot towards you. Then lower your leg. Feel the leg being relaxed. Take a break and repeat on the other leg.

After the exercise, you will feel the limbs are relaxed. Remember the relaxing feeling, with meditation skills, such as focusing on breathing, you will enjoy the feelings of body-mind relaxation.

The film is produced with the information and support from the physiotherapy departments of Hospital Authority

Produced by Family Health Service, Department of Health