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Topic:

Progressive
muscle relaxation
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 Rationale

 Progressive muscle relaxation (PMR) is an anxiety-reduction technique first introduced

by American physician Edmund Jacobson in the 1930s. The technique involves
alternating tension and relaxation in all of the body's major muscle groups. If you
practice this technique correctly, you may even end up falling asleep. PMR is a
guided relaxation technique designed to increase awareness of tension throughout the
body and allow it to be reduced. PMR also counteracts and blocks physiological
responses to anxiety because it is impossible to be anxious and relaxed at the same time.
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Relaxation techniques can reduce stress symptoms and help you enjoy a better
quality of life, especially if you have an illness. Explore relaxation techniques you
can do by yourself. Relaxation techniques are a great way to help with stress
management. Relaxation isn't only about peace of mind or enjoying a hobby.
Relaxation is a process that decreases the effects of stress on your mind and body.
Relaxation techniques can help you cope with everyday stress and with stress
related to various health problems, such as heart disease and pain.
The benefits of relaxation techniques

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When faced with numerous responsibilities and tasks or the demands of an illness, relaxation
techniques may not be a priority in your life. But that means you might miss out on the health
benefits of relaxation.
Practicing relaxation techniques can have many benefits, including:
 Slowing heart rate
 Lowering blood pressure
 Slowing your breathing rate
 Improving digestion
 Maintaining normal blood sugar levels
 Reducing activity of stress hormones
 Increasing blood flow to major muscles
 Reducing muscle tension and chronic pain
 Improving concentration and mood
 Improving sleep quality
 Lowering fatigue
 Reducing anger and frustration
 Boosting confidence to handle problems
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Types of relaxation techniques

 Health professionals such as complementary health practitioners, doctors and psychotherapists can teach

various relaxation techniques. But if you prefer, you can also learn some relaxation techniques on your own.

 In general, relaxation techniques involve refocusing your attention on something calming and increasing

awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you

try to practice relaxation regularly to reap its benefits.

Other relaxation techniques may include
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• Deep breathing
• Massage
• Meditation
• Tai chi
• Yoga
• Biofeedback
• Music and art therapy
• Aromatherapy
• Hydrotherapy
 Relaxation techniques take practice My Therapist, 0316-7553063

 As you learn relaxation techniques, you can become more aware of muscle tension and other

physical sensations of stress. Once you know what the stress response feels like, you can make a
conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This
can prevent stress from spiralling out of control.

 Remember that relaxation techniques are skills. As with any skill, your ability to relax improves

with practice. Be patient with yourself. Don't let your effort to practice relaxation techniques become
yet another stressor. If one relaxation technique doesn't work for you, try another technique.
Stress Management
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 Have you ever had an aching back or pain in your neck when you were anxious or
stressed? When you have anxiety or stress in your life, one of the ways your body
responds is with muscle tension. Progressive muscle relaxation is a method that helps
relieve that tension.

 In progressive muscle relaxation, you tense a group of muscles as you breathe in, and
you relax them as you breathe out. You work on your muscle groups in a certain order.

 When your body is physically relaxed, you cannot feel anxious. Practicing progressive
muscle relaxation for a few weeks will help you get better at this skill, and in time you
will be able to use this method to relieve stress.
 progressive muscle relaxation procedure
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You can use an audio recording to help you focus on each muscle group, or you can learn the order of muscle groups and do the

exercises from memory. Choose a place where you won't be interrupted and where you can lie down on your back and stretch out

comfortably, such as a carpeted floor.

 Breathe in, and tense the first muscle group (hard but not to the point of pain or cramping) for 4 to 10 seconds.

 Breathe out, and suddenly and completely relax the muscle group (do not relax it gradually).

 Relax for 10 to 20 seconds before you work on the next muscle group. Notice the difference between how the muscles feel when they

are tense and how they feel when they are relaxed.

 When you are finished with all of the muscle groups, count backward from 5 to 1 to bring your focus back to the present.

After you have learned how to tense and relax each muscle group, here's something else to try. When you have a very tense muscle,

you can practice tensing and relaxing that muscle area without going through the whole routine.
The muscle groups

 The following is a list of the muscle groups in order and how to tense
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Remember to lie down when you do this.

Muscle group What to do

Hands Clench them

Wrists and forearms Extend them, and bend your hands back at the wrist

Biceps and upper arms Clench your hands into fists, bend your arms at the
elbows, and flex your biceps

Shoulders Shrug them (raise toward your ears)

Forehead Wrinkle it into a deep frown.
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Around the eyes and bridge of the nose Close your eyes as tightly as you can. (Remove
contact lenses before you start the exercise.)

Cheeks and jaws Smile as widely as you can

Around the mouth Press your lips together tightly. (Check your face for
tension. You just want to use your lips.)

Back of the neck Press the back of your head against the floor or
chair.

Front of the neck Touch your chin to your chest. (Try not to create
tension in your neck and head.)

Chest Take a deep breath, and hold it for 4 to 10 seconds.

Back Arch your back up and away from the floor or chair.
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Stomach Suck it into a tight knot. (Check your chest and
stomach for tension.)

Hips and buttocks Press your buttocks together tightly.

Thighs Clench them hard.

Lower legs Point your toes toward your face. Then point your
toes away, and curl them downward at the same
time. (Check the area from your waist down for
tension.)
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