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1 | Pain_Coach_v3.0_Jun_2018.zip\vpc-patient-web.zip\vpc-patient-web\app\veteran\cordova\grunt_merge\android\veteran\js\template | relaxation.html | Fri Jun 1 14:26:04 2018 UTC |
2 | Pain_Coach_v3.0_Jun_2018.zip\vpc-patient-web.zip\vpc-patient-web\app\veteran\cordova\grunt_merge\android\veteran\js\template | relaxation.html | Tue Jul 24 19:09:07 2018 UTC |
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1 | {{> sectio nMenu}} | |
2 | <button ty pe="button " class="t itle-back- btn" oncli ck="App_Ut ils.BackBu tton();">< img src="i mg/icon-ar rowBack.sv g" alt="Re turn to Pr evious Pag e"/></butt on> | |
3 | <h2 id="co ntent-titl e" tabinde x="0" clas s="sm-phon e-header"> Muscle Rel axation</h 2> | |
4 | <div id="r elaxation- content"> | |
5 | <p>To begi n the rela xation of body muscl es, press the <stron g>"Play"</ strong> bu tton.</p> | |
6 | ||
7 | <div class ="relax-vi deo"> | |
8 | <video w idth="243" height="3 20" contro ls> | |
9 | <source sr c="https:/ / URL /paincoach /video/mus cle_relax. mp4" type= "video/mp4 " /> | |
10 | <track src ="https:// URL /paincoach /video/mus cle_relax. vtt" kind= "captions" srclang=" en" label= "English" /> | |
11 | </video> | |
12 | </div> | |
13 | ||
14 | ||
15 | <div class ="panel-gr oup" id="t extTranscr ipt"> | |
16 | <d iv class=" panel pane l-default" > | |
17 | <div class="pa nel-headin g"> | |
18 | <butto n type="bu tton" id=" buttonTran script" cl ass="colla psed colla pse-btn" d ata-toggle ="collapse " data-par ent="#text Transcript " data-tar get="#coll apseTransc ript" aria -expanded= "false" ar ia-control s="collaps eTranscrip t"> | |
19 | <img src ="img/icon -expand.sv g" id="pan el-open" a lt="" aria -hidden="t rue"/> | |
20 | <img src ="img/icon -collapse. svg" id="p anel-close " alt="" a ria-hidden ="true"/> | |
21 | <span id=" headingTra nscript">V iew Text T ranscript< /span> | |
22 | </butt on> | |
23 | </di v> | |
24 | <div id="colla pseTranscr ipt" role= "region" c lass="pane l-collapse collapse" aria-labe lledby="he adingTrans cript"> | |
25 | <d iv class=" panel-body "> | |
26 | <p tabindex= "0">Please note that if you ha ve injurie s such as back pain or a knee injury, yo u should a void tensi ng muscles that migh t affect t hat injury .</p> | |
27 | ||
28 | <p >To begin, close you r eyes and take a de ep breath into your belly. The n exhale w ith a sigh .</p> | |
29 | ||
30 | <p >Again, ta ke a deep breath and imagine c lean air g oing down your throa t and fill ing your l ungs and t hen exhale with a si gh.</p> | |
31 | ||
32 | <p >Take anot her deep b reath and as you rel ease it th ink the wo rd relax, silently t o yourself .</p> | |
33 | ||
34 | <p >Allow you r breath t o be smoot h and rhyt hmic, inha ling and e xhaling at a pace th at is comf ortable fo r you.</p> | |
35 | ||
36 | <p >As you co ntinue to breathe, c ontinue to say the w ord relax to yoursel f slowly a nd calmly each time you breath e out.</p> | |
37 | ||
38 | <p >As you do this, ima gine that the tensio n througho ut your bo dy begins to melt aw ay.</p> | |
39 | ||
40 | <p >To begin, clench bo th of your fists and bend your elbows, d rawing you r forearms and hands up toward s your sho ulders, ti ghtening y our biceps to do so. </p> | |
41 | ||
42 | <p >Hold the muscles in your hand s and arms tight and notice th e sensatio ns of pull ing, disco mfort, and tightness .</p> | |
43 | ||
44 | <p >Hold the tension, w hile you t ake a deep breath in to your be lly and th en slowly exhale as you releas e the musc les of you r hands an d arms.</p > | |
45 | ||
46 | <p >Let your hands and fingers re lax comple tely and l et your ar ms become limp at yo ur side or in your l ap.</p> | |
47 | ||
48 | <p >Feel the sensation of relaxat ion as the tension d rains away from your arms and hands and allow the muscles to become lo oser and l ooser.</p> | |
49 | ||
50 | <p >You may n otice that they feel lighter a nd warmer. Breathing in slowly and out. Thinking t he word re lax each t ime you br eathe out. </p> | |
51 | ||
52 | <p >Now bring your atte ntion to y our face a nd tighten your fore head, the muscles ar ound your eyes and y our jaw, b y squeezin g your eye s tight, c lenching y our jaw, a nd wrinkli ng your fo rehead and nose.</p> | |
53 | ||
54 | <p >Feel the wrinkling and pullin g sensatio ns across the forehe ad and the top of yo ur head.</ p> | |
55 | ||
56 | <p >Feel the tightness around you r eyes and cheeks an d the tens ion in you r jaw.</p> | |
57 | ||
58 | <p >Hold that tension a nd take a deep breat h into you r belly an d then slo wly exhale , as you l et your fa ce relax c ompletely. </p> | |
59 | ||
60 | <p >Feel the muscles in your fore head becom ing smooth and limp, the muscl es of your cheeks an d eyes sof tening, an d your jaw relaxing. Let your lips part slightly a nd let you r jaw hang loose.</p > | |
61 | ||
62 | <p >Notice th e tension melting aw ay. Feel y our muscle s becoming softer, m ore relaxe d, and fee l the warm th and lig htness tha t replaces the tensi on that wa s there be fore.</p> | |
63 | ||
64 | <p >Continue to breathe slowly an d gently, thinking t he word re lax each t ime you ex hale.</p> | |
65 | ||
66 | <p >Tighten y our should ers by rai sing them up as if y ou were go ing to tou ch them to your ears , tensing without st raining.</ p> | |
67 | ||
68 | <p >Feel the tension in your shou lders radi ating down into your back and up into yo ur neck an d the top of your ba ck. Hold t hat. Notic e those se nsations a nd take a deep breat he into yo ur belly, and then s lowly exha le as you relax your shoulders .</p> | |
69 | ||
70 | <p >Let your shoulders droop down and let y our neck r elax compl etely, fee ling very relaxed.</ p> | |
71 | ||
72 | <p >Notice th e contrast between t he tightne ss you fel t and the relaxation you feel now.</p> | |
73 | ||
74 | <p >Let your head relax , as if th ere's noth ing holdin g it, exce pt the sup port behin d it. Feel the sense of relaxa tion aroun d your nec k and shou lders as y ou let the tension d rain away. </p> | |
75 | ||
76 | <p >Continue to breathe slowly an d deeply.< /p> | |
77 | ||
78 | <p >Now bring your atte ntion to y our stomac h. Tighten the muscl es of your stomach b y pulling your belly in toward s your spi ne tightly .</p> | |
79 | ||
80 | <p >Hold that pose.</p> | |
81 | ||
82 | <p >Feel the sensation of the ten sion. Hold it while you are ta king a dee p breath a nd then sl owly exhal e as you r elax your muscles.</ p> | |
83 | ||
84 | <p >Imagine a wave of r elaxation spreading through yo ur belly. Allow the muscles of your stom ach to be soft and r elaxed, le tting go m ore and mo re.</p> | |
85 | ||
86 | <p >Notice th e differen ce between the tensi on you fel t and the relaxation you feel now. Let a ny remaini ng tension melt away , continui ng to brea the gently in and ou t, feeling yourself become cal mer and mo re relaxed .</p> | |
87 | ||
88 | <p >Now tight en your bu ttocks by squeezing them toget her and at the same time, sque eze the mu scles of y our thighs . You can lift your feet up to help tens e your leg muscles. Notice the sensation s of pulli ng, tightn ess, and c onstrictio n.</p> | |
89 | ||
90 | <p >Hold on t o that ten sion and f ocus on it and take a deep bre ath. Then slowly exh ale as you relax you r buttocks and thigh s.</p> | |
91 | ||
92 | <p >Allow you r muscles to relax c ompletely and to let any tensi on drain a way, melti ng away.</ p> | |
93 | ||
94 | <p >Feel how the muscle s of your hips and l egs feel d ifferent n ow than wh en they di d when you were clen ching them .</p> | |
95 | ||
96 | <p >Really no tice the d ifference. Continue to let go further an d further, experienc ing an eve n deeper r elaxation, breathing in and ou t, slowly and gently , in and o ut.</p> | |
97 | ||
98 | <p >Now tight en the mus cles of yo ur calves and your f eet as you flex your feet, pul ling your toes towar ds you.</p > | |
99 | ||
100 | <p >Flex thes e muscles carefully to avoid a cramp.</p > | |
101 | ||
102 | <p >Continue to flex yo ur feet, f eeling the muscles o f your cal ves, feet and toes t ighten and pull. Hol d the tens ion for an other seco nd and tak e a deep b reath. And now slowl y exhale, release.</ p> | |
103 | ||
104 | <p >As your m uscles rel ax, notice how the s ensations in your ca lves and f eet change , perhaps feeling so fter or wa rmer or li ghter. Rea lly notice how the s ensations of tension are diffe rent from the sensat ions of re laxation y ou are now experienc ing.</p> | |
105 | ||
106 | <p >With each breath, a llow more tension to drain fro m your cal ves, relax ing more a nd more de eply.</p> | |
107 | ||
108 | <p >Continue to breath slowly, th inking the word rela x each tim e you exha le, contin uing to le t any rema ining tens ion drain away, brea thing in a nd out, in and out.< /p> | |
109 | ||
110 | <p >Relax, re lax.</p> | |
111 | ||
112 | <p >Now that your whole body is f eeling rel axed and c omfortable , feel tha t sense of warmth an d calmness spread ov er your wh ole body, continuing to breath naturally , smoothly and stead ily, letti ng the bre ath in and out, slow ly and reg ularly, th inking the word rela x, every t ime you br eath out. Breathing in and out . In and o ut.</p> | |
113 | ||
114 | <p >As you co ntinue to breathe, i magine a w ave of rel axation sl owly sprea ding throu ghout your body.</p> | |
115 | ||
116 | <p >Starting at your he ad and gra dually pen etrating a ll of your muscles, all of the cells in your body, all the w ay down to your toes .</p> | |
117 | ||
118 | <p >Allow you rself to r elax compl etely, con tinuing to breathe s lowly and smoothly, sinking in to that fe eling of r elaxation and notici ng how it feels, so that you w ill be abl e to acces s it and r ecreate it later on your own.< /p> | |
119 | ||
120 | <p >In a mome nt, I'm go ing to cou nt from 5 to 1. As I do, you w ill gradua lly feel m ore and mo re alert. When I get to 3, ope n your eye s, and whe n I get to 1, you wi ll feel al ert and re freshed an d ready fo r the rest of your d ay.</p> | |
121 | ||
122 | <p >5, 4, beg inning to shift your body, fee ling a bit more awak e now, 3, opening yo ur eyes, 2 , a bit mo re awake n ow, 1.</p> | |
123 | ||
124 | <p >Now you a re feeling refreshed and alert , relaxed and ready for whatev er is next .</p> | |
125 | </div> | |
126 | </di v> | |
127 | </ div> | |
128 | </div> | |
129 | ||
130 | <div class ="center-b uttons"> | |
131 | <a href= "#muscleRe laxation" class="btn btn-secon dary" role ="button"> <img src=" img/icon-a rrowBack-b lack.svg" class="bac k" alt="" aria-hidde n="true"/> Previous< /a> | |
132 | <a data- nav="next" href="#to ols" class ="btn btn- primary" r ole="butto n">Return to Pain To olbox</a> | |
133 | </div> | |
134 | </div> |
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