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From time to time, the Waterloo Region Family Network (WRFN) is asked to distribute information on behalf of third parties. WRFN provides general information to self-advocates and families of children with special needs. The information provided on this website is not a recommendation, referral or endorsement of any resource, therapeutic method, or service provider. WRFN is not responsible for any information or services provided by third parties. You are urged to use independent judgment when considering any resource.



Quick Ways to Relax

Kid Cuddle.

Standing or sitting, stretch arms out wide, wide, wide. Slowly bring arms forward, cross in front. Each hand holds onto the opposite shoulder. Squeeze, rock and cuddle the kid in your arms.


Cloud Push (to stretch out tight muscles). We are going to practice stretching up and pushing the clouds away. Stand tall. Place your hands on your hips. Bring one arm way up over your head and stretch it straight up. Try and reach a cloud and push it away. Push, push, push! Now let your arm fall slowly to your side. Bring the other arm up and push the cloud. Push, push, push! Now let your arm fall slowly to your side. Lift both arms up. Clasp hands together; turn the palms up and push and bounce the cloud. Slowly, slowly, let your arms oat gently back to your sides.


Who Knows? Stand at attention, or sit up straight with hands along sides. Raise shoulders up to your ears. Hold. Let shoulders drop. While your shoulders go up, say, “Who.” When you drop your shoulders, say, “Knows.” Repeat ve times.


Deep Breathing (to slow down the body and quiet the mind). Get into a comfortable position, either lying at on your back on sitting comfortably with both feet at on the oor and if you like, close your eyes. We are going to practice breathing slowly and deeply. Imagine you have a balloon in your tummy. Place one hand below your belly button. Breathe in slowly and deeply through your nose to a count of four. Feel the balloon ll up with air. When the balloon is full, breathe out slowly, using a count of four, to atten the balloon. Your hand may rise and fall as the balloon lls and empties.

1. Slowly blow up the balloon …. 1 ….2 …. 3 …. 4 ….

2. Now, slowly blow out and atten the balloon …. 1 …. 2 …. 3 …. 4 ….

3. Repeat ve times and then breathe normally. Caution. Remember to breathe out as slowly as you breathe in. Breathing in deeply without relaxed slow exhalation can lead to dizziness or hyperventilation.


Go Tight - Go Loose. Stand at attention, hands along sides, ngers pointing down. Make a fist with each hand, squeeze each hand tight. Squeeze… Squeeze… Squeeze… Relax. Now, while you squeeze your fists again, tighten your arms to squeeze your body, Squeeze…Squeeze… Squeeze… Relax. Now, this time also squeeze your legs together while making a st and squeezing your arms together, Squeeze… Squeeze… Squeeze. Relax. Repeat. Shake out your hands, arms and legs. Enjoy the sense of relaxation.


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Leah Bowman at 3:00 PM
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