What is Progressive Muscle Relaxation?
Experts consider this simple, effective technique as THE most useful for those who describe stress anxiety as making them “uptight” or tense. You can download this exercise from the Advice section of the Stress Tracker Mobile App.
It is a technique that releases muscle tension, through deliberately tensing and then relaxing sixteen different muscle groups in turn, at the same time paying close attention to the feelings associated with tension and relaxation.PMR can help you if your stress symptoms include:
*Backaches
*Tension headaches
*Tightness in the jaw
*Tightness around the eyes
*High blood pressure
*Muscle spasms
*Gastrointestinal disorders
*Insomnia
*Racing thoughts
How does it work?
Progressive Muscle Relaxation is the tensing and then relaxing each muscle group of the body, one group at a time. Although this technique sounds simple, it may take several sessions to master it fully. Learning PMR is like learning any other motor skill, so it takes practice.
The idea is to tense up a group of muscles – tense hard but don’t strain – and hold for about 5-10 seconds. Then release the tension from the muscles all at once. Stay relaxed for 10 – 20 seconds. Don’t expect to totally relax the first few times you try. The main point in the beginning is that you must learn how the sensations of tension and relaxation differ.
As you progress, you will notice times when you are even more relaxed than before. With regular practice you will become relaxed in a shorter time. Then you can shorten the exercise time by skipping the tensing of certain muscles and moving directly to the relaxation phase.
How to practise this technique:
Some people like to listen to a 20 minute scripted audio to talk them through this process, as it takes around 20 to 30 minutes to complete the whole relaxation technique. There is a range available online. With time, you may be able to do it from memory.
It is important that you are not disturbed whilst practising the technique. Find a quiet place, dim the lights, sit in a comfortable, upright chair with your feet on the floor. Pay attention to your mood: are you frustrated or tense? Is there any specific tightness or stiffness in your body? Being aware of this now is very important, as it is your point of reference to compare yourself before and after practicing the technique.
Basics of PMR:
1. Sitting quietly and comfortably, with your eyes closed, slowly inhale and exhale.
2. Bend your right hand back at the wrist; feel and hold the tension; count to 7. Now relax.
3. Now do the same with the left hand; feel and hold the tension: then relax.
4. Next, tighten both hands into fists and hold that tension. You might feel it spread up your arms towards your elbows. Hold 7 – 10 seconds, then relax.
5. Bend both arms at the elbow and raise your hands up to the shoulders, and tense up the biceps; hold for 7 – 10 seconds; relax. Each time you relax, sink into that feeling for up to 15 seconds.
6. Next the face – raise your eyebrows to tense the muscles in your forehead; hold that and then relax.
7. Squeeze your eyelids tightly together and hold that tension. Then relax.
8. Next, the jaw muscles – clamp your teeth together and feel the tension in the jaw. Count to 7. Now relax.
9. The neck can be tensed by dropping your chin to the chest – feel the tightening in the back of the neck. Then relax.
10. Raise your shoulders as high as you can, notice that tension. Now drop them and relax.
11. The chest exercise combines two elements: take a deep breath and hold it, and at the same time try to touch your shoulder blades together (by pulling the arms back) – hold that tension. Then relax.
12. Pull your stomach in as if trying to use it to touch your backbone. Keep that tension. Then relax.
13. Next, the back – arch out and away from the chair, feeling the tension in the spine. Hold. Now relax.
14. Press your feet down into the floor, feeling the tension spread up the back of your legs. Hold, then relax.
15. Take the right thigh, stretch your leg up in front of you, hold that tension for 7 seconds. Then relax.
16. Repeat this process on the left hand side.
17. Now, the feet. Bend the toes upwards, as if to the ceiling, feeling the tension around the feet and ankles. Hold – and then relax.
How often to practise PMR?
The recommended daily practice of this technique is for 20 minutes, twice a day.
Cautions and Tips:
*Those on medication for thyroid conditions, diabetes, cardiac regulation or hypertension should consult a physician prior to starting a regime of PMR.
*Also see your physician before practising PMR if you have a history of back problems, serious injury or muscle spasms, as the deliberate tensing of the muscles could exacerbate any pre-existing condition.
*Some people experience a sensation of floating or feel as though they have lost sensations in their limbs. This is not unusual. *The sensation should pass in a few minutes – if discomfort continues, slowly open your eyes, have a stretch and regain your bearings.
*Practise on an empty stomach, because the process of food digestion tend to disrupt the relaxation.
*Above all, allow yourself to be positive – do not judge your performance. Make a decision to put on hold all the concerns and worries of the day, so that the mind can be given high priority and is able to concentrate on the technique.
Download the Progressive Muscle Relaxation exercise from the Advice section of the Stress Tracker Mobile App and see how it will help you.
Useful links:
http://www.iTunes.com/apps/StressTracker
http://www.guidetopsychology.com/pmr.htm
http://www.stress-relief-exercises.com/progressive_muscle_relaxation
