Introduction
Progressive relaxation is a very effective technique to ease out muscle tension. In this technique a particular muscle is first tensed and then allowed to relax. It provides a way of identifying particular muscles and muscle groups and distinguishing between sensations of tension and deep relaxation.
Why progressive relaxation ?
Progressive relaxation of muscles reduces pulse rate, blood pressure, perspiration and respiration rates.
Frequency and Duration
Daily one session of fifteen minutes.
How to do / Technique
- Make yourself comfortable in a quite room free from disturbance and distractions.
- Wear loose and comfortable clothing.
- Start by taking a few slow breaths.
- Wrinkle your forehead tightly and notice the tension in your forehead and scalp.
- Relax.
- Close your eyes tightly.
- Relax, let them remain closed gently and comfortably.
- Open your mouth wide tensing your jaw.
- Relax and feel the difference.
- Press your tongue against the roof of your mouth.
- Relax.
- Press your lips tightly.
- Relax.
- Roll your head on your neck first clockwise and then anti-clockwise.
- Relax letting your head return to a comfortable position.
- Shrug your shoulders bringing your shoulders up towards your ears.
- Hold it for some time and then relax.
- Take a deep breath filling your lungs completely.
- Hold your breath for sometime and then slowly exhale.
- Clench your fists and bend them back at the wrist tighter and tighter till you feel the tension in your fists and forearms.
- Now relax your fists and feel the looseness and relaxation in your hands and forearms.
- Bend your elbows and tense your biceps.
- Relax and feel the difference.
- Now arch your back carefully without straining.
- Relax and slowly come back to normal posture.
- Now tighten your buttocks and thighs.
- Relax
- Straighten and tense your legs.
- Relax
- Tense your ankles pointing your feet outward.
- Relax
Reference
Davis M., Eshelman E.R., McKay M. Progressive Relaxation; The relaxation and stress reduction workbook, 5th. edition.