PRACTICAL 1
PROGRESSIVE MUSCLE RELAXATION
AIM
To teach and make the individual aware of how the muscles feel when they are tense and what
they can do to relax them by using Progressive Muscle Relaxation.
INTRODUCTION
MUSCLE TENSION - Muscle tension is commonly associated with stress, anxiety and fear as part
of a process that helps our bodies prepare for potentially dangerous situations. Even though
some of those situations may not be dangerous, our bodies respond in the same way.
Sometimes we don’t even notice how our muscles become tense, but perhaps you clench your
teeth slightly so your jaw feels tight, or maybe your shoulders become. Muscle tension can also
be associated with backaches and tension headaches
PROGRESSIVE MUSCLE RELAXATION
It is a method of reducing muscle tension that people have found helpful. In progressive muscle
relaxation exercises, you tense up particular muscles and then relax them, and then practice this
technique consistently.
Preparing for relaxation When you are beginning to practice progressive muscle relaxation
exercises keep in mind the following points:
• Physical injuries: If you have any injuries, or a history of physical problems that may cause
muscle pain, always consult your doctor before you start.
• Select your surroundings: Minimize the distraction to your five senses. Such as turning off the
TV and radio, and using soft lighting.
• Make yourself comfortable: Use a chair that comfortably seats your body, including your
head. Wear loose clothing, and take off your shoes.
• Internal mechanics: Avoid practicing after big, heavy meals, and do not practice after
consuming any intoxicants, such as alcohol.
PMR can be done lying down or sitting. It is very important to not strain or overly tense the
muscle. Just creating a little bit of tension is sufficient to cultivate greater awareness of tension
in the body and the relaxation that occurs when contracted muscles are released. If any of the
exercises cause discomfort or cramping, ease up, stop or skip this body part entirely so as not to
exacerbate any pre-existing injury or cause pain.
Also, pay special attention to not holding the breath while tensing up muscles as this can
inadvertently cause stress in the body. One way to avoid this is to synchronize the breath with
movements in the body. That is, breathe in while creating tension and breathe out when
releasing the tension. This rhythmic pattern of breathing and movement can enhance the
feeling of relaxation throughout the body and help calm the mind. You might experiment with
saying a phrase to elicit relaxation, such as the word RELAX, each time you release a muscle
group.
Though this technique is simple, it may take several sessions of practice before it is completely
mastered. Once this practice is learned, an abbreviated version can be practiced by creating
tension in certain muscle groups. For example, a shorthand method might include tensing only
hands and arms or just the forehead, eyes and jaw. It is possible to become so proficient at PMR
that it is only necessary to focus on one muscle group to produce these results.
BENEFITS OF PMR
Reduces anxiety and tension
Anxiety relief is one of the major benefits of PMR. This includes generalized anxiety disorder or
anxiety due to a stressful situation.
A 2019 study of 50 unemployed individuals found that PMR reduced symptoms of depression,
anxiety, and stress. At the same time, it improved feelings of well-being and quality of life.
Also, a 2020 study found that PMR may help reduce anxiety in people with COVID-19,
suggesting benefits for coping with difficult situations.
Improves sleep
Because PMR induces relaxation, it may also help you get better sleep.
Eases neck pain
If you tend to carry tension in your neck or shoulders, you might experience neck pain. It’s a
common condition that’s often associated with mental and emotional stress. PMR helps with
neck and shoulder pain as well.
Reduces low back pain
Low back pain is another common condition. It has many potential causes, but stress can make
it worse.
A 2018 study found that 8 weeks of PMR may help decrease chronic low back pain.
Improves systolic blood pressure
Hypertension, or high blood pressure, increases your risk for heart disease and stroke. Stress
can worsen the condition, but PMR may help.
In a 2019 study, PMR with music therapy improved systolic blood pressure in older adults.
Decreases the frequency of migraine attacks
According to a 2016 study, PMR can decrease the frequency of migraine episodes. The
researchers believe it helps by balancing levels of serotonin, a neurotransmitter that’s often low
in people with migraine.
Reduces temporomandibular joint (TMJ) symptoms
Emotional stress can cause TMJ, a condition that leads to stiffness and locking of the jaw.
A 2019 study found that PMR's calming effect may help reduce TMJ symptoms. The study’s
participants experienced less intense pain and tension after practicing the technique.
SUBJECT INFORMATION
Name: XYZ
Age: 29 years
Sex: Male
Occupation: Engineer
Duration of Sessions: 10 Minutes
MATERIAL REQUIRED
PMR Script, Blank Page, Pencil
METHODOLOGY
Preparation
Before calling the subject for the sessions, the room's atmosphere was made relaxing and all
the potential distracters were removed so that the subject could calmly practice PMR. Before
beginning, rapport was established with the subject to make him comfortable in the setting.
Instructions
Following are the instructions of PMR:
(SCRIPT OF PMR)
Precautions
The following precautions were taken into consideration before beginning the PMR:
The room was well-ventilated and made noise-free.
Rapport was established with the subject to make him comfortable.
The atmosphere of the room was relaxing for the subject to focus on instructions.
The stress level of the subject was measured before and after each session.
The same script was followed during all the sessions.
Procedure
The subject was called and rapport was built with him. He was asked about his level of stress
(Table 1.1) before starting the PMR. After that, the session began and the instructions of PMR
were given to him one by one. After completing the session, he was again asked about his stress
level.
SUMMARY OF SESSIONS
Session 1: Introduction to PMR
Focus: Introduction to Progressive Muscle Relaxation and relaxation techniques.
Client’s Response: The client was attentive but had difficulty relaxing the neck and
shoulder area. They expressed slight discomfort in the jaw, but the session was useful
for learning the process.
Outcome: The client learned the basics of PMR and understood the concept of muscle
tension and relaxation.
Session 2: Focusing on Upper Body
Focus: Emphasis on tensing and relaxing upper body muscles (arms, shoulders, neck).
Client’s Response: The client reported some initial discomfort but felt a sense of relief
after releasing the tension in the shoulders.
Outcome: The client felt calmer after the session and was able to identify areas of
tension more easily.
Session 3: Full Body Relaxation
Focus: Full-body relaxation, including legs, arms, abdomen, and face.
Client’s Response: The client was able to relax the lower body more effectively but still
had challenges in the neck and jaw area.
Outcome: The client reported an overall sense of calm and reported that the PMR was
effective for relieving lower body tension.
Session 4: Targeting Neck and Jaw
Focus: More in-depth focus on the neck, jaw, and shoulder areas, where the client
experienced the most tension.
Client’s Response: The client had some difficulty relaxing the jaw and neck but reported
feeling lighter and more relaxed after the session.
Outcome: The client started showing more awareness of the tension they hold in these
areas, and there was a slight improvement in relaxing these muscles.
Session 5: Full-Body Relaxation
Focus: This session focused on a full-body PMR routine, guiding the client to tense and
relax each muscle group from head to toe.
Client’s Response: The client was able to follow the instructions well and relaxed their
body more easily. They reported feeling calm, but the shoulders and neck still had some
tension.
Outcome: The client showed improvement in relaxing the lower body but continued to
have difficulty relaxing the upper body.
Session 6: Focusing on Neck and Shoulders
Focus: We spent this session concentrating on relaxing the neck, shoulders, and upper
back, which were areas of significant tension for the client.
Client’s Response: The client reported feeling some discomfort during the exercises,
especially in the neck, but noticed a slight decrease in tension by the end of the session.
Outcome: The client felt more aware of where they hold tension and reported that the
tension in their shoulders decreased after the session.
Session 7: Review of Techniques
Focus: The final session was a review of all the PMR techniques learned during the
previous sessions, to reinforce the practice and ensure the client could relax
independently.
Client’s Response: The client was able to complete the full-body PMR on their own with
minimal guidance. They reported feeling more confident in their ability to manage stress
through PMR.
Outcome: The client felt more relaxed at the end of the session and expressed that they
planned to practice PMR regularly at home.
SUBJECT’S FEEDBACK
After the 7 sessions, the client shared that they felt less stressed and more aware of the tension
in their body. They felt that the PMR helped them relax and manage anxiety, especially in their
neck and shoulders. The client was satisfied with their progress and intended to continue
practicing the technique on their own.
CONCLUSION
The client showed noticeable improvement throughout 7 sessions. They became more
comfortable with the technique and reported feeling more relaxed and less tense.
REFERENCES
Nunez. K (2020). The benefits of progressive muscle relaxation and how to do it.
Healthline.
Mirgain. S.A & Singles. J (2016). Progressive muscle relaxation. U.S Department of
Veteran Affairs.
