Progressive Muscle Relaxation


Progressive muscle relaxation is a particular technique that teaches individuals to control and monitor muscular tension state. This was developed in 1920 by Edmund Jacobson, an American physician who also wrote several books about progressive muscle relaxation. This technique also includes monitoring tension in every specific group of muscle in the human body. This is done by inducing tension deliberately in every group. The tension is released, giving emphasis on the contrast between relaxation and tension.

Biofeedback is a known technique modification wherein one utilizes external measuring tool indicating how successful an individual is in relaxing then using this technique to relax without the aid of external device for measuring. The training sessions are held in a darkened room wherein the session is begin with eyes closed and individual is held in a reclined position. If you have the desire to practice this technique, you will be required to relax and let go. In case you have some physical distractions and thoughts, it would be best to relax.

Avoid solving the problem instantly. In every session, the teacher reviews one specific muscle group. To ensure progress in learning, learners are told to continue practicing this relaxation technique. This is not a natural response to stay calm and relax but progressive muscle relaxation entails lots of benefits in your life. Edmund Jacobson trained several individuals to relax their muscles voluntarily every time they are not used to perform certain tasks. Jacobson discovered that relaxation procedure can effectively fight illnesses such as hypertension, insomnia, and ulcer. The progressive muscle relaxation by Jacobson remains popular among physical therapists.

Techniques for Progressive Muscle Relaxation

Progressive muscle relaxation is termed as such because this proceeds all throughout the primary muscle groups. You can do this technique by following these instructions:

1. Think about a comfortable and convenient position. You can lie down and loosen tight clothing. Closing your eyes and being quiet are necessary.

2. Assume passive behavior and concentrate on yourself and in achieving relaxation of particular body muscles. For better result, tune out unnecessary thoughts.

3. Relax and tense every muscle group such as forehead, nose, eyes, jaw, cheeks, lips, hands and forearms. Other muscle groups that need to be relaxed and tensed are shoulders, back, buttocks, hips, thighs, stomach, toes and feet.

4. Focus in any muscle that can still be tensed. In case a muscle is left tense, relax and tighten that particular muscle 3 to 4 times.

5. Establish the feeling of being relaxed on your mind. Repeat the relaxation process again.

Keep in mind that individuals respond differently to several activities. Some individuals feel refreshed and pleasant while others feel relaxed and calm after a progressive muscle relaxation activity. Some noticed little change especially during the first stage but with continuous practice, their level of control increases and the benefits as well.

If you practice progressive muscle relaxation, you will certainly feel more relaxed. This type of relaxation technique is now being known. If you wish to do progressive muscle relaxation, you just need to follow the set instructions accordingly.

-Flow Psychology Editor