How to Practice Progressive Muscle Relaxation


progressive muscle relaxation

Progressive muscle relaxation is not a form of therapy in the classic sense of the word. Instead, it is a technique to induce muscle relaxation through muscle testing (also known as eccentric resistance). Muscle testing allows a therapist to see exactly how your muscles react to stress. The idea is that by figuring out how your muscles do during stress, the therapist can better find ways to make your life more relaxing.

Progressive Development

A close up of a man

People who are chronically tense tend to be highly anxious. Stress causes tension in the muscles and this tension is translated into apprehension, fear, and worry. The tension increases until it becomes a full-blown anxiety attack. The only way to combat anxiety is to fight it by distracting yourself from the source of your anxiety and finding creative ways to relax. This is where progressive muscle relaxation comes in.

There are a couple of different techniques used in progressive muscle relaxation. One technique uses a machine and the other uses a therapist.

The Massage Chair Technique

A woman sitting at a beach

The machine is called a massage chair. You put your feet in the foot rest and the chair moves back and forth on your legs. This causes the tensing in your muscles to decrease. A more effective technique is the therapist technique. This is similar to the massage chair technique but the person doing the massage has instruction for the movements. He uses his hands to apply gentle pressure to tight places on your muscles. Using the instructions, you can move from one area of your body to another area with very little to no discomfort. This technique is often recommended by doctors for the relief of chronic tension.

Alleviates Depression

Progressive Muscle Relaxation has been shown to be an effective treatment for treating chronic tension and has also been shown to relieve symptoms of depression, anxiety, and stress. You can take advantage of this powerful technique by performing exercises that gradually pull your muscles tight and then release them slowly. This helps you to maintain your balance as well as reduce your levels of stress and anxiety. The easiest way to perform the progressive muscle relaxation exercise is to sit in a comfortable chair. You should close your eyes and focus on a spot far away from your hands. Breathe deeply and allow your body to become still. Take slow deep breaths until you have your mind and body comfortably relaxed. Begin by focusing on your stomach muscles and slowly working your way up to your shoulders and then down to your lower back.

Relaxation Techniques

You will find that you may have to repeat this exercise several times before you start to feel your tension begin to disappear. You can use this relaxation technique on any area of your body that you tend to tense and tense. You may want to do the exercise while you are reading a book, watching television, driving or exercising other areas of your body. When doing progressive muscle relaxation techniques you should always begin by focusing on one tense area of your body before moving on to another tense area.

These exercises are great stress relievers. They may also help you to develop better posture, improve your balance and range of motion and reduce your aches and pains. You can practice progressive muscle relaxation techniques anywhere and anytime. They are easy enough to learn, safe and effective. Progressive muscle relaxation may help you to relieve your own tension and stress.

Stress Management

When you learn how to practice progressive muscle relaxation you will learn a wonderful stress management skill. You can use this stress management skill when faced with stressful situations. The way that this stress management skill works is that you focus your attention and energy on a specific targeted area of your body or your mind while repeating a breathing exercise. When you focus your energy and attention on your breath and the exercise you will begin to relax. The way that this works is that your body responds to your breath and to the exercise because it realizes that it is receiving oxygen and nutrients, which it needs to survive, and it knows that your heart is pumping blood that it needs to get nutrients to all of the different parts of your body.

Wrapping Up

The repetition of your breathing exercise will cause your tense muscles to release natural tension. If you are in a situation where you feel as though your tense muscles are holding you back, focus on feeling relaxed. Continue to breathe deeply and repeat the exercise. It will take some time for your tense muscles to release so don’t force it.

When you practice progressive muscle relaxation one muscle at a time, you will be able to see just how quickly your muscles can loosen up and begin to relax in other areas of your body. The best thing about this practice is that you don’t need to have anybody’s permission. Your whole body can be taught to relax without them knowing.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter