Comprehensive Stress Management Chapter 10

Progressive Relaxation . . .a technique used to induce nerve-muscle (neuromuscular) relaxation.

Physiological Benefits of Progressive Relaxation relaxes major muscle groups can relax smooth muscles causes relaxation of the gastrointestinal and cardiovascular systems has been effective in treating migraine and tension headaches can help relieve backaches alleviates conditions caused by bracing or ineffective muscular contractions

Psychological Benefits of Progressive Relaxation improves self-concept lessens anxiety and depression helps insomniacs to sleep helps in the treatment of alcoholism and drug abuse least likely of the relaxation techniques to generate feelings of anxiety

Preparing to Do Progressive Relaxation find a quiet distraction-free environment control noise remove or loosen tight clothing or jewelry maintain a warm room temperature assume a reclined position (when learning) support areas behind your neck and under your knees note any cues that identify areas of muscular tension

Progressive Relaxation Exercises exercises are done by contracting (tensing) a muscle group, then relaxing the muscle group spend twice as much time relaxing than tensing spend 4-5 minutes tensing/ relaxing muscle groups arms face, neck, shoulders, upper back chest, stomach, lower back hips, thighs, calves

Short Exercises progressive relaxation exercises can be modified and applied to any one muscle group this is effective especially when a person recognizes cues identifying muscular tension

As with any relaxation technique, it takes practice to become proficient in the use of progressive relaxation.