Progressive Muscle Relaxation

What is Progressive Muscle Relaxation?

Dr. Jacobson created progressive muscle relaxation when he realised that, even when he felt relaxed, his muscles were still tight. His technique is based on the idea that the body responds to anxious and worried thoughts with muscle tension. In our busy society we do not realise how much tension we carry in our muscles every day.

The benefits of muscle relaxation:

Progressive muscle relaxation reduces physiological tension and psychological stress. Progressive muscle relaxation reduces pulse rate and blood pressure and can be used as an anti-anxiety technique. It has been successful in treating anxiety, insomnia, muscular tension, depression, fatigue, irritable bowel, muscle spasms, high blood pressure, and neck and back pain. With regular sessions it is suggested that deep muscle relaxation overrides the habit of anxiety and stress.

Instructions:

It takes 1 to 2 weeks to re-train your body to completely relax with this technique. Practice every day for two fifteen minute sessions. Continue practising until it is as automatic as breathing. Progressive relaxation is an excellent way to identify which muscles and muscle groups are tense. It is best practised lying down, in a chair is fine if your head is supported.

Make yourself comfortable. Before you begin, briefly scan your body and take note of where your muscles are tight.

Basic Technique:

1. Tense your individual muscle groups.

2. Hold the tension for 5-7 seconds.

3. Relax the muscle group for 20 seconds. As you relax it helps to say, “relax and let go” or “let go of the tension”, “let the tension dissolve away”.

4. Repeat the same muscle group once, or up to five times if needed.

The Muscle Groups:

Arms and Hands
One arm at a time.
Make a fist with each hand noticing the tension.
Bend your elbow and tense your bicep.

The Head
Wrinkle your forehead
Clench your jaw
Close your eyes tightly
Open your mouth widely
Press your tongue on the roof of your mouth
Press your lips together hard

The Neck
Push your head back.
Press your chin against your chest
Roll your head to your shoulder, and other side

Shoulders
Shrug your shoulders

As you go through the muscle groups do your best to tighten each muscle very tightly and hold for 5-7 seconds before releasing. Notice the tension in each individual muscle group and the notice how they relax when you let go. Take some deep breaths.

Stomach and Back
Tighten your stomach
Rest your hand on your stomach, and push your stomach out raising your hand
Pull your stomach in.
Carefully arch your back

Hips, legs and feet
Tighten your buttocks and hips
Tighten your thighs
Push your heels into the ground tensing your calves
Tighten your calves
Curl your toes under
Stretch your toes up

Remember that certain muscle groups will be tighter than others at first. Spend more time on those muscles.

Scan your body when you’ve completed your whole body and take a mental note of how you are feeling.

Are you more relaxed then when you first started?

Progressive Muscle Relaxation to Ways to Relax

Progressive Muscle Relaxation to Easy Stress Management