PROGRESSIVE MUSCLE RELAXATION
In our fast paced and hectic lives, we sometimes miss the opportunity
to take a break and really relax. Full body relaxation has been shown
to help in making many of our everyday tasks just a little easier. It
has also been effective for some in the management of anxiety, stress,
high blood pressure, digestive upsets, etc. Deciding to set aside time
to relax can be an important part of dealing with life in a more healthful
way.
Relaxation can be achieved by practicing progressive muscle relaxation.
It is a technique in which you focus on, tense and relax successive
body parts. It was developed in 1920 by Edmund Jacobson who found
that deep muscle relaxation can be achieved if the muscle is contracted
prior to relaxing it. For maximum benefit, daily practice is recommended.
How to Relax:
Set aside 20 minutes of uninterrupted time. Sit comfortably with your
legs uncrossed and your hands on your lap. Close your eyes and take
three deep breaths. Try to empty your mind of any daily concerns or
worries. If any thoughts intrude during the practice, imagine then
drifting away. Continue to breathe deeply throughout the exercise.
Focus on the feeling in your body. What parts are tense? What parts
are relaxed?
1. Tense your feet and hold it for two seconds. release the contraction
and imagine all the tension in your feet leaving your body through the
soles of your feet.
2. Tense your calf muscles and hold it for two seconds. Again, release
the contraction and imagine that the calf is totally relaxed and fee of
tension.
3. Repeat the tense and relax sequence with your thighs; buttocks;
lower back.
4. Tense the abdominal muscles by holding them in for one second
as if preparing to take a punch. Release the contraction.
5. Tense the shoulders by bringing them up to your ears for 2 or 3
seconds and then letting them fall. Imagine your shoulders as free
of tension and weightless.
6. Tense the muscles of your arms and hold it for 3 seconds. Release
the contraction and feel the tension leave the arms.
7. Tense your hands by making tight fists. Hold for 2 seconds and
release, imagining all the tension leaving your body.
8. Tense the neck by GENTLY AND WITHOUT STRAIN looking to the
right. Feel the tension on the left side. Then look forward and imagine
total relaxation on the left side of your neck. Do the same for the right
side of the neck.
9. Continue with the neck relaxation by GENTLY AND WITHOUT STRAIN
bringing your chin towards your chest. Feel the tension in the back of
the neck. Bring your neck up and imagine your neck as light and free
of tension.
10. Focus on your forehead. Tense the forehead by furrowing your
eyebrows together for two seconds and then release. Then, raise
your eyebrows as high as you can and hold for two seconds. Release,
your eyebrows and imagine your forehead and face as totally relaxed.
11. Take a few moments to scan your body again. If there is any part
which remains tense, tense and release that area again.
12. Take a couple of deep breaths in this relaxed state and imagine
yourself in a very tranquil environment such as at the ocean or in a
meadow. When you want to finish, take a deep breath and slowly
orient your self to the room in which you are relaxing.
Setting up a Relaxation Schedule:
Try to set aside a few minutes each day to practice progressive
relaxation. if possible, choose a time during the day or evening when
you will not be interrupted. Let your family members know that you
need a few minutes of private time. The benefits you receive from
practicing muscle relaxation are cumulative. After a few weeks you
will find it much easier to relax during the day.
Should you Need More Assistance:
Consider seeking professional counseling.