Progressive Muscle Relaxation: A Simple Path to Stress Relief

Progressive Muscle relaxation is a simple and easy relaxation technique designed specifically to alleviate stress and anxiety. Another name for this technique is “body scan meditation.” PMR primarily focuses on tensing and relaxing different individual muscles in the body one at a time. It helps to relieve tension and induce a relaxation response.

A relaxation response counteracts the stress response. For instance, a relaxation response reduces blood pressure, lowers heart rate, and slows breathing, while a stress response activates the “fight or flight” reaction to perceived threats or challenges. PMR was originally developed by Dr. Edmund Jacobson, in the early 1920s. Later in 1938, he published it in his book titled Progressive Relaxation where he provided a detailed explanation of PMR. The method of PMR involved alternately tensing and relaxing 14 different muscle groups.

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What is Progressive Muscle Relaxation (PMR)?

PMR is a two-step technique, formulated to reduce stress. The first step is to tense a specific muscle group and become aware of what tension feels like in that specific body part. Typically, the exercise begins from the feet and works the way up the body. Following the first step, the second one relaxes the tension and notices what relaxation feels like as the tension drains away. The same process is repeated for maximum effectiveness. PMR relaxation technique aids in becoming aware of the contrasting sensations of tension and relaxation in different parts of the body, allowing us to differentiate between the two. 

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Progressive Muscle Relaxation(PMR) exercise

• You can practice PMR, either by sitting, lying down or whatever you are comfortable with. It requires mostly about 10-15 mins. 
• Find a quiet, undisturbed and calm place where you can focus. Concentrate on one muscle group at a time.
• Tense the muscles and hold for five seconds while inhaling. Then release and relax immediately. 
• Pay close attention to the feelings of relaxation that follow. 
• Repeat the process with the same group of muscles two or three times, gradually using less tension each time. 

This approach can help your body distinguish between tension and relaxation. Also saying the word “RELAX” out loud, each time you relax enhances your awareness of how relaxation feels in that specific area. Once you recognize how relaxation feels in that specific group of muscles, proceed to the next group. Don’t hold yourself too much, if you experience pain, discomfort, or cramps while tensing, stop right away and unwind.

Then move to the next group systematically. You can choose to work on one side at a time or focus on both sides simultaneously, depending on your preference and pace. With practice and time, you can accurately identify and differentiate the signals your body sends you, allowing you to recognize which muscle groups are tense at any given moment.

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The Different muscle groups

During PMR, you’ll be working with almost all the muscle groups in your body. To simplify the process, start with feet and systematically move up. Here is how you can tense different body parts;

• Lower back: Gently arch your lower back upward
• Biceps: Bend your elbows to tense your bicep muscles
• Buttocks: Tighten the muscles in your buttocks and hold
• Jaw: Clench your jaw and hold, then slowly unclench to relax
• Forehead: Wrinkle your forehead in a frown and hold to tense
• Shins and Ankles: Bend your feet toward your head and hold
• Thighs: Lift your legs off the floor and hold to feel the tension
• Calves: Press your toes downward, as if burying them in sand
• Tongue: Press your tongue against the roof of your mouth and hold
• Fists: Clench your fists and hold them, then slowly unclench them to relax
• Triceps: Straighten your arms to tense muscles at the back of your arms
• Eyes: Close your eyes tightly and hold them to feel tension, then slowly open them to relax
• Neck: Gently press your neck back and hold, then bring your head forward to your chest and hold
• Shoulders: Shrug your shoulders as high as you can, hold your stomach out as much as possible and hold

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Benefits of Progressive Muscle Relaxation (PMR)

The primary aim of PMR is to induce a relaxation response in an individual. This relaxation response helps to bring the body from an alert, active state into a restful one. It can aid in slower breathing, slower heart rate, lower blood pressure, and lower cortisol levels. Additionally, it may help alleviate issues such as migraine and neck pain.

Focusing on the tensing and relaxing of the muscles, helps people to concentrate on the present, fostering mindfulness.  Many people also incorporate this technique at the end of a yoga session or as part of their meditation. People with insomnia report that practising PMR helps them to relax and help them fall asleep easily at times. Research suggests that this relaxation technique helps to manage stress and anxiety as well as to alleviate symptoms of chronic pain. 

While it is not used alone, this technique is often combined with other standard treatments like Cognitive Behavioral Therapy (CBT), and systematic desensitization to treat various issues like headaches, blood pressure, cancer-related pain, and also digestive disturbances. However, practising it alone will enhance your ability and help you gain greater control over your body’s anxiety response.  A small study in 2018 found that people who practice PMR exhibit lower dental anxiety, & also have reduced depression symptoms.

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Conclusion 

Progressive Muscle Relaxation (PMR) is a deep relaxation technique that helps individuals master the difference between tension and relaxation gradually. It’s a two-step process. The first step is to tense a particular muscle group then the next is to release the tension. This practice will significantly help one lower overall tension and stress levels, promoting the overall well-being of the individual. It can also help alleviate physical problems as well as improve your sleep quality.

FAQs

1. What is Progressive Muscle Relaxation (PMR)?

PMR is a relaxation technique that focuses on tensing and relaxing different individual muscles in the body one at a time, to relieve tension and induce a relaxation response.

2. How to practice PMR?

Sit or lie down in a quiet, undisturbed place. Tense a specific group of muscles like neck and shoulders for 5 seconds, then relax it for 30 seconds. By doing so, your body can gradually identify the difference between tension and relaxation.

3. What are the benefits of PMR?

The primary aim of PMR is to induce a relaxation response, it helps to reduce stress, anxiety, migraine, back pain, slower breathing, slower heart rate, lower blood pressure, and lower cortisol levels.

4. Can I use PMR with other therapies?

Absolutely. PMR can be used with other therapies. This technique is often combined with other standard treatments like Cognitive Behavioral Therapy (CBT), and systematic desensitization to treat various issues like headaches, blood pressure, cancer-related pain, and also digestive disturbances.