By Paul Abraham of www.headingonwards.com
In my last article I mentioned Progressive Muscle Relaxation (PMR), so let’s investigate PMR further.
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.
Progressive muscle relaxation is generally used along with cognitive behavioural therapy. However, practicing the technique alone will give you a greater sense of control over your body’s anxiety response.
If you practice this technique correctly, you may even end up falling asleep. If so, congratulate yourself on obtaining such a deep level of relaxation, and for the work that you did up to that point.
For those who suffer from medical conditions, be sure to consult with your doctor prior to beginning any type of relaxation training exercise.
Progressive Muscle Relaxation Steps
Find a quiet place free from distractions. Lie on the floor or recline in a chair, loosen any tight clothing, and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair. Take a few slow even breaths.
Now, focus your attention on the following areas, being careful to leave the rest of your body relaxed.
Forehead
Squeeze the muscles in your forehead, holding for 15 seconds. Feel the muscles becoming tighter and tenser. Then, slowly release the tension in your forehead while counting for 30 seconds. Notice the difference in how your muscles feel as you relax. Continue to release the tension until your forehead feels completely relaxed. Breathe slowly and evenly.
Jaw
Tense the muscles in your jaw, holding for 15 seconds. Then release the tension slowly while counting for 30 seconds. Notice the feeling of relaxation and continue to breathe slowly and evenly.
Neck and shoulders
Increase tension in your neck and shoulders by raising your shoulders up toward your ears and hold for 15 seconds. Slowly release the tension as you count for 30 seconds. Notice the tension melting away.
Arms and hands
Slowly draw both hands into fists. Pull your fists into your chest and hold for 15 seconds, squeezing as tight as you can. Then slowly release while you count for 30 seconds. Notice the feeling of relaxation.
Buttocks
Slowly increase tension in your buttocks over 15 seconds. Then, slowly release the tension over 30 seconds. Notice the tension melting away. Continue to breathe slowly and evenly.
Legs
Slowly increase the tension in your quadriceps and calves over 15 seconds. Squeeze the muscles as hard as you can. Then gently release the tension over 30 seconds. Notice the tension melting away and the feeling of relaxation that is left.
Feet
Slowly increase the tension in your feet and toes. Tighten the muscles as much as you can. Then slowly release the tension while you count for 30 seconds. Notice all the tension melting away. Continue breathing slowly and evenly.
Enjoy the feeling of relaxation sweeping through your body. Continue to breathe slowly and evenly.
