31:47-32:39
And another strategy is progressive muscle relaxation and this strategy involves kind of tensing and then relaxing the muscles progressing throughout the body and I usually ask patients to start with their feet and to clench their feet to make them really tense for about 10 seconds and then to take a slow deep breath and release that muscle that they're currently clenching for the next about 20 seconds and then, you keep kind of moving up the body and clenching different muscle groups until you finally get to your face.
他の方法としては、漸進的筋弛緩法と呼ばれる方法があります。この方法は筋肉に力をいれて、緩めるという方法です。全身の筋肉に行っていきます。通常は、足の筋肉から始めることをお勧めしています。10秒ほど力を入れて、ゆっくりと深呼吸をしながら、20秒ほどかけて筋肉を緩めていきます。体を起こし他の部分の筋肉に対しても同じことを行い、最後は顔の筋肉で終わりです。
And this is again, something that it takes practice to understand kind of how to do it and it's something that you might find useful, that if you continue to practice it during times when you're not in excruciating pain, it can be a helpful tool in that toolbox.
やり方については、実際に練習が必要ですが、痛みがひどくない時にトレーニングしておくことで、いざという時に役立ちます。
The Marfan Foundation did not participate in the translation of these materials and does not in any way endorse them. If you are interested in this topic, please refer to our website, Marfan.org, for materials approved by our Professional Advisory Board.
The Marfan Foundation は、当翻訳には関与しておらず、翻訳内容に関してはいかなる承認も行っておりません。このトピックに興味をお持ちの方は、Marfan.org にアクセスし、当協会の専門家から成る諮問委員会が承認した内容をご参照ください。
