Progressive muscle relaxation is a powerful tool first developed by Dr. Edmond Jacobson in the 1920s. He found that the process of first tensing then releasing muscles aids the body in returning to a correct, more relaxed position. By bringing on a state of relaxation, he notes anxiety is diminished as well as the ill effects of the "fight or flight" response. Jacobson wrote the first edition of a book called "Progressive Relaxation" in 1929, which describes to the medical community and the public his discoveries about muscle relaxation, according to the "Progressive Relaxation" website.
Uses
Progressive muscle relaxation is based on Jacobson's theories regarding anxiety. He thought that the body responds to anxious thoughts by tensing muscle groups, creating a cycle in which the tense muscles then increase more anxiety, according to a report by The University of Missouri. His type of relaxation has been found to lower pulse rate, blood pressure, respiration and decrease perspiration. It is one of the most popular relaxation tools used by medical professionals today.
Research
Relaxed muscles bring on a more serene state with less physical and psychological tension, according to the University of Missouri report. Medical professionals have used progressive muscle relaxation to help treat muscle tension, anxiety, insomnia, depression, fatigue, irritable bowel syndrome, muscle spasms, neck and back pain, and high blood pressure---among other conditions. In addition, a 2010 study reported by the National Institutes of Health shows that progressive muscle relaxation can significantly alleviate stress among pregnant women.
Using the Method
The basic idea behind muscle relaxation is that you tense a set of muscles, for example those in your fist. Hold the tension for a few seconds so that the muscle is completely contracted, then relax your fist to its previous state. Finally, consciously relax the hand even further, according to MindTools.com.
Description
An adaptation of Jacobson's method of progressive muscle relaxation is briefly described here:
Progressive relaxation is best performed either lying down in a relaxed position or sitting in a chair with your head supported. Start by relaxing the muscles of your feet and work up your body. Breathe deeply and focus on your breathing being slow and easy.
Tense each muscle for five seconds, relax for 10 seconds then relax even more deeply for another 10 seconds. With practice, the whole body can relax in just a few minutes.
Last Word
According to the University of Missouri, be careful not to tense the neck, back, toes, and feet too tight because it can result in cramping.
If you have time, Jacobson suggests spending the remainder of an hour after progressive muscle relaxation in a serene and meditative state.
