Progressive Muscle Relaxation Techniques - A stress management technique

PROGRESSIVE MUSCLE RELAXATION


Progressive muscle relaxation is a very wonderful technique for getting into deep state of relaxation. This technique was actually developed 50 years ago. Dr. Jacobson discovered that tensing and releasing various muscle groups throughout the body produces deep state of relaxation. Long-term benefits of regular practice of progressive muscle relaxation include the following:
  1. Decrease in generalized anxiety
  2. Improved concentration
  3. Increased self esteem
  4. Improved ability to face fearful situations
Progressive muscle relaxation can be used as a first step to relax physically and mentally before you actually get into self-hypnosis or meditation.
Important things to note before you actually start working out:
  • Practice at least 15-20 minutes per day. As you start initially, this exercise may take 30 minutes.
  • Find a very quiet room to practice where you are not disturbed or distracted by phone rings, any alerts, or beeps.
  • Lie down completely.
  • Be comfortable by wearing loose clothes.
  • Clear your mind from all worries and tensions.
  • Make sure you are in a quiet and in comfortable position
  • Whenever you try to tense a specific muscle group (do not strain it), just tense it for 7-10 seconds. Feel the buildup of tension when you tense each muscle group.
  • When you release the muscles, do it suddenly, and then relax, concentrate on feeling of being relaxed. Continue to feel the relaxation for 15-20 seconds before you actually move onto the next muscle group.
  • Allow all other muscles of the body to be in relaxed state, when you are actually working on specific muscle group.

Progressive muscle relaxation technique

To begin, first you take 2-3 deep abdominal breaths, inhale deeply and exhale slowly, and as you continue to exhale, feel that you are relaxing and imagine that your tensions are flowing away.
  1. Clench your fists, hold for 10 seconds, and then release for 15-20 seconds.
  2. Tighten your biceps by folding your elbow and drawing your forearm towards the shoulders, and hold it for 10 seconds and then release it for 15-20 seconds…and relax…
  3. Tighten your triceps by extending your forearm straight and lock your elbows by tensing your triceps muscles, hold….and then relax…as the same time discussed above
  4. Tense your eyebrow muscles in your forehead by raising them as far as you can, hold them…and relax….
  5. Now, tense your eyelid muscles by tightly shutting your eyelids….hold them….and then relax
  6. Now tighten your jaw muscles by opening it as much as you can, hold it….and then relax…
  7. Tighten your shoulder muscles by raising them up as if you are going to touch them your ears, hold…and then relax….
  8. Now, tighten your shoulder blade muscles by pushing your shoulder blades back as if you are going to touch them together….hold….and then relax…
  9. Now, hold the muscles of your chest by inhaling a deep breath….hold it for ten seconds…and then imagine as if your all tensions flowing away with the air you exhale.
  10. Tighten your stomach muscles now, by sucking it in….hold …and then release…
  11. Tighten lower back by arching it up….it is important to note that you can skip this one if you have any low back pain issues
  12. Tighten your buttocks by pulling them together…hold…and then release…
  13. Now, squeeze the muscles of your thigh, this has to be done by also squeezing the muscles of hips along with your thighs, as they both are attached at the pelvis junction…hold and then relax..
  14. Tighten the calf muscles, by pulling your toes toward you…hold and then relax…
  15. Tighten your feet, by curling your toes downward… hold and then relax..
  16. Now, scan for your body the areas which you felt left, just hold and relax them….
  17. Now, imagine a wave of relaxation slowly spreading throughout the body.

Regular practice of progressive muscle relaxation once a day will produce a significant reduction in your overall anxiety and stress levels. It will also reduce the frequency of panic attacks.   Happy relaxing !!

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