Progressive Muscle Relaxation
Progressive muscle relaxation (or PMR) is a technique that systematically relaxes your body and is a proven stress management technique. PMR is a valuable stress management tool that works by reducing physical tension. How often have you heard someone say "Just Relax". It could be your coach who sees you tensing up before a big match, your dentist telling you to relax when you hear the whirl of the drill, or a family member or work colleague who can see your frustration and tension. While plenty of people have probably told you to relax, few are likely to show you how to relax. Progressive muscle relaxation is a simple and effective way to relax your body and reduce muscle tension. Here we give you tips on how you can start PMR. What is progressive muscle relaxation (PMR)Progressive muscle relaxation (PMR), also known as neuromuscular relaxation or Jacobsonian relaxation was developed in the 1930’s by Dr Edmund Jacobson. In his book, Progressive Relaxation, he describes how he first used progressive muscle relaxation with patients who appeared physically tense. He discovered that he could induce nerve-muscle relaxation through progressive relaxation – a process of tensing and relaxing different muscle groups. While he developed over 200 different muscle relaxation exercises and a training program that took several weeks to complete, most current day progressive muscle relaxation exercises take 15-20 minutes. This deep muscle relaxation technique is a two-step process that involves:
Often we can spend a large chunk of your day hunched over a keyboard or desk and can carry the tension in our shoulders, neck or back after a stressful day. Stress symptoms such as accumulated tension can add up leading to stress related illnesses and increased fatigue and exhaustion. Biofeedback research on various muscle groups, such as the lower back, shoulder, neck, jaw and forehead, has shown that tension significantly decreased following PMR exercises. The goal of this relaxation technique is to be able to recognize tension in the body and to let the tension flow out of your body. Benefits of Progressive Muscle RelaxationDr Jacobson spent several decades collecting data on the effectiveness of progressive muscle relaxation. Progressive muscle relaxation can protect you from stress and aid relaxation.
One client that I use progressive muscle relaxation with has found that he can rid himself of tension headaches, while another finds that he is less tense and anxious in session after 15 minutes of PMR.Research shows that progressive muscle relaxation has been used as part of a treatment strategy in stress headaches, pain, TMJ, backaches and insomnia. PMR has also been used to treat high blood pressure although some studies suggest that meditation may be more effective.
PMR has been used as part of a treatment strategy for depression and anxiety. Research has also shown that this technique can be used to control muscle tension associated with anger. "there is no place for a tense mind in a relaxed body" Edmund Jacobson The sporting research shows that PMR has also helped athletes improve their sporting performance, with baseball batters performing better under stress than their teammates who did not practice PMR. When I have used PMR with athletes I have found that it is a great tool for them to relax and recognize excess muscle tension – it also gives them practical ways to find their optimal muscle tension for their sport. How to practice progressive muscle relaxationDr Jacobson in his book initially had 200 muscle exercises and training program that took weeks to complete. Since then, there have been many modifications of PMR, making it shorter and easier to use. However, the basics have remained unchanged – that individual muscle groups are tensed and then relaxed. Cautions for Progressive Muscle Relaxation
Progressive muscle relaxation
Applying Progressive Muscle Relaxation This entire progressive muscle relaxation sequence should take you 15-25 minutes. In my practice I often combine progressive muscle relaxation with visualization to enhance the feeling of relaxation. You may want to record the above progressive muscle relaxation exercises onto an audio cassette or mp3 player. Developing your stress management techniques through relaxationA powerful way to counter stress is to practice relaxation techniques that are proven stress busters and counter the effects of stress on your mind and body.
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