Definition of Progressive Relaxation

Progressive relaxation involves tightening and releasing groups of muscles.

Progressive relaxation, also known as progressive muscle relaxation (PMR), can train people to master their stress levels by deliberately inducing relaxation in their muscles. The technique relies on applying tension to one muscle group at a time and then relaxing that muscle group, progressing through all the muscle groups of the body to create a deep sense of calm. A shorter version of this technique allows practitioners to relax an entire part of the body at a time.

Description

Progressive relaxation involves tensing and relaxing one specific muscle group at a time without tensing any other muscles in the body, according to the website A Guide to Psychology and its Practice. Practitioners of this technique can progressively work on each muscle group until their entire body feels completely relaxed. This physical procedure differs from deep relaxation, a more advanced technique in which the practitioner simply visualizes relaxation entering each muscle group without actually flexing the muscles. A daily relaxation routine offers a powerful means of reducing stress, elevating mood and training the body to remain relaxed in a crisis, according to HelpGuide.

Environment and Preparation

Progressive relaxation requires a quiet, isolated setting and a comfortable chair. Practitioners should wear loose clothing, without shoes, and avoid eating, drinking or smoking before or during the procedure. Some practice the technique while lying on the floor or in bed, but in many cases this will cause the person to drift off to sleep before completing the procedure. Total silence tends to work better for progressive relaxation than any kind of music, even the soft, comforting variety.

Process

This technique takes time to learn as the practitioner develops a better feel for how each muscle group works separately. Practitioners often start with their right foot and leg followed by the left foot and leg, then continuing with other muscle groups. Left-handed people may prefer starting with their left side instead of their right side. Each muscle group remains fully tensed for eight seconds on an inhaled breath, followed by exhalation and full relaxation. The practitioner remains totally relaxed for about 15 seconds, then moves on to the next muscle group.

Short Version

An abbreviated form of progressive relaxation allows people to relax their muscles more quickly than in the standard procedure. In this shortened routine, the practitioner works with entire summary muscle groups at once, instead of focusing on a single muscle at a time. These summary muscle groups include the face, the arms along with shoulders and neck, the chest and abdomen, and the lower limbs.

Considerations

While progressive relaxation offers the benefits of reduced stress levels and peace of mind, under certain circumstances it aggravates existing health problems. The technique's reliance on muscle tension can cause trouble for people with a history of muscle problems such as spasms, backaches or significant injuries. People with any of these issues should ask a physician's advice before adopting progressive relaxation into their daily routine.

References

• A Guide to Psychology and its Practice: Progressive Muscle Relaxation
• HelpGuide: Relaxation Techniques for Stress Relief