Introduction
Progressive Muscle Relaxation (PMR), or Jacobson’s Relaxation Technique or “contract-relax technique” is a systematic technique for achieving a deep state of relaxation. It was developed by Dr. Edmund Jaconson more than 50 years ago. He found that tensing and relaxing various muscle groups throughout the body produces a deep state of relaxation is capable of relieving a variety of condition.
Definition
Progressive Muscle Relaxation is defined as a systematic technique for achieving a deep state of relaxation.
Process
The PMR procedure teaches you to relax muscles through a two step process. First deliberately apply tension to certain muscle groups, and then stop the tension and turn the attention to noticing how the muscles relax as the tension flows away.
Duration
One cycle of PMR takes 15-20 minutes. Note that each step is really two steps –one cycle of tension- relaxation for each set of opposite muscles. Each tensing is for 10 seconds and each relaxation for 10 to 15 second.
Benefits
Decreased heart rate and breathing rate.
Lowers blood pressure.
Improves concentration.
Increased blood flow throughout the body.
Reduction of stress.
Increased sense of control over own emotions and moods.
Reduces pain perception.
Reduces nausea and vomiting.
Guidelines for practice
Always practice full PMR in a quiet place, alone, with no electronic distractions, not even background music.
Remove shoes and wear loose clothing.
Avoid eating, smoking, or drinking. Its best to practice before meals rather than after, for the sake of your digestive processes.
Never practice after using any intoxicants.
Sit in a comfortable chair if possible. Client may practice lying down, but this increases the like hood of falling asleep.
Progressive muscle relaxation technique
Progressive muscle relaxation involves tensing and relaxing in succession, sixteen different muscle groups of the body. Client might say to himself “I am relaxing”, “Letting go” , “ Let tension flow away”, or any other relaxing phase during each relaxation period between successive muscle groups. Throughout the exercise, maintain focus on muscles. When attention wanders, bring it back to particular muscle group working on. Once comfortably supported in a quiet place, follow the detailed instructions below:
1.Hands : The fist are tensed, relaxed. The fingers are extended; relaxed.
2. Biceps and triceps: the biceps are tensed; relaxed. The triceps are tensed; relaxed.
3. Shoulders: pull them back relax them. Push the shoulders forward; relax. Tighten shoulders by raising them up as going to touch ears. Hold and the relax.
4. Neck (lateral): With the shoulders straight and relaxed, the head is turned slowly to the right, as far as possible; relax. Turn to left; relax.
5. Neck (forward): Dig chin into chest; relax
6. Mouth: The mouth is opened as far as possible; relax. The lips are brought together or pursed as tightly as possible; relaxed.
8. Tongue (extended and retracted): With mouth open, extended the tongue as far as possible; relax. Bring it back in throat as far as possible ; relax.
8. Tongue (roof and floor): Dig tongue into the roof of the mouth; relax. Dig it into the bottom of mouth; relax.
9. Eyes: Open them as wide as possible; relax. Close eyes tightly; relax.
10. Breathing: Take as deep a breath as possible; let it out and breath normally for 15 seconds. Let all the breath in the lungs out; inhale and breath normally for 15 seconds.
11. Back: With shoulders resting on the back of the chair, push body forward so that back is arched; relax.
12. Butt: Tense the butt tightly and raise pelvis slightly off chair, relax. Dig buttocks in a chair; relax.
13. Thighs: Extend legs and raise them about 6th off the floor or the foot rest; relax.
14. Stomach: Pull in the stomach as far as possible; relax completely. Push out the stomach or tense it as if you were preparing for punch in gut; relax.
15. Calves and feet: point the toes without raising the leg; relax. Point the feet upward as far as possible; relax.
16. Toes: With legs relaxed, dig toes into the floor; relax. Bend the toes up as far as possible; relax.
17. Now imagine a wave of relaxation slowly spreading throughout body, starting at the head and gradually penetrating every muscle group all the way down to toes.
Contraindications
Progressive muscle relaxation has few contraindications:
Intense muscle contraction is a bad idea for anybody experience extreme muscle soreness or recovering from an injury or recent surgery.
Also, be sure the client breaths normally throughout. Holding the breath while tensing the muscles causes a temporary spike in blood pressure. This can be dangerous for older people with high blood pressure.
Conclusion
Progressive muscle relaxation in addition to its health benefits is an excellent tool to help learn about the body and its signals. With practice and time, we can learn to accurately identify tension signals in body and actively work to reduce adverse physical reactions occurring in the body.
Thanks,
Health, Dec-2012
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