Progressive Muscle Relaxation (PMR)
If you’re looking for another way to relieve physical tension in your body, along with stress and anxiety, progressive muscle relaxation could be for you. Progressive Muscle Relaxation (PMR), also known as Jacobsen’s Relaxation Technique, is a method developed by American physician Edmund Jacobson in the 1920s. It is designed to help individuals reduce muscle tension and promote relaxation by systematically tensing and relaxing muscle groups throughout the body. Here's how you can practice it:
Find a Quiet Space: Choose a quiet environment where you can lie down comfortably without distractions.
Get Comfortable: Lie down on your back with your arms at your sides, and legs uncrossed. You can also sit comfortably if lying down isn't an option.
Start with Breathing: Take a few slow, deep breaths to help relax your body and mind.
Tense and Relax Muscle Groups: Progress through each muscle group, tensing each for about 5-10 seconds, then releasing the tension completely and allowing the muscles to relax for 15-20 seconds before moving on to the next group. Here's a typical sequence:
Hands: Clench your fists tightly.
Forearms: Tighten your muscles by bending your hands at the wrist towards your elbows.
Upper arms: Tighten your biceps by flexing your arms towards your shoulders.
Shoulders: Raise them towards your ears (shrug) to tense the muscles.
Face: Frown, squint your eyes, and clench your jaw.
Neck: Gently press your head back into the pillow or chair while keeping your neck and shoulders relaxed.
Chest: Take a deep breath and hold it for a few seconds, then release.
Stomach: Suck it in tightly.
Buttocks: Squeeze tightly.
Thighs: Clench them tightly.
Calves: Point your toes towards your head.
Feet: Curl your toes downwards.
Repeat if Desired: You can repeat the sequence as many times as you’d like if you feel it would further relax you.
Stay Mindful: Throughout the exercise, focus on the difference between tension and relaxation. By working through each muscle group, one at a time, you will notice the sensation of relaxation in contrast to the tension you created.
End Gently: After completing the sequence, take a few moments to relax all your muscles completely. Focus on the feeling of relaxation spreading throughout your body.
PMR is effective for reducing stress, anxiety, and muscle tension. Additionally, it’s been shown to ease neck pain, reduce low back pain, improve high blood pressure, decrease migraines, and improve sleep. With all of these benefits, it’s suggested to practice progressive muscle relaxation regularly, especially when feeling tense or before bedtime to promote better sleep.