Progressive Muscle RelaxationProgressive muscle relaxation (PMR) is a technique that systematically relaxes your body and is a proven stress management technique. Here we provide a relaxation script for your use.PMR 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 provide you with:
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 that I and other professionals do take roughly 15-20 minutes. This deep muscle relaxation technique is a two-step process that involves:
The goal of this relaxation technique is to be able to recognize some of the signs of stress, such as tension in the body, and to let the tension flow out of your body. Benefits of Progressive Muscle RelaxationDo you spend a large chunk of your day hunched over a keyboard or desk? Have you noticed that you carry the tension in our shoulders, neck, or back after a stressful day? Excessive muscle tension and accumulated tension are common symptoms of stress. This accumulated tension can add up and cause a number of stress-related illnesses and increased fatigue and exhaustion. Dr Jacobson spent several decades collecting data on the effectiveness of progressive muscle relaxation. Progressive muscle relaxation activates the relaxation response and protects you from stress and promotes relaxation. Physical benefits of muscle relaxationOne client that I use progressive muscle relaxation with has found that he can rid himself of stress headaches (or tension headaches), while another finds that he is less tense and anxious in sessions after 15 minutes of PMR. Research shows that progressive muscle relaxation has been used as part of a treatment strategy for:
PMR has also been used to treat high blood pressure although some studies suggest that meditation for anxiety may be more effective. 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. Psychological benefits of muscle relaxationPMR has been used as part of a treatment strategy for depression and for stress and anxiety. Research has also shown that this technique can be used to control muscle tension associated with anger. It could also be used in conjunction with these anger management tips. "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 programs that took weeks to complete. Since then, there have been many modifications to 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 This is emphasized especially if you have a history of injuries, back problems, or muscle spasms. PMR could aggravate these existing conditions. This relaxation technique starts by tensing one muscle group for five to 10 seconds. Then the same muscle group is relaxed letting the muscle go limp for 15-20 seconds. When I use this exercise with clients I find that this relaxation technique creates a deep sense of physical relaxation. Suggested tips before starting PMR
Progressive muscle relaxation script
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 easy relaxation techniques that are proven stress busters. Here are some effective stress management techniques that you can use today: Breathing for relaxation. A simple and effective way to combat stress is through deep breathing exercises. Once you learn these breathing and relaxation techniques you can use them at work, at home or just about anywhere. Mindful meditation. This mindful meditation technique is a great stress reducer. I do this mindful meditation every morning and find that it reduces stress and cultivates a deeper sense of being in the "here and now." Hatha yoga. Yoga exercises are being taken up all over the world to promote health and relaxation. These hatha yoga poses are basic yoga poses that reduce stress and increase your overall health and well-being. Search here for other relaxation techniques
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