Progressive Muscle Relaxation

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Presentation transcript:

Progressive Muscle Relaxation

Progressive Muscle Relaxation Relaxation technique that involves contracting and relaxing muscle groups throughout the body

Progressive Muscle Relaxation Goal: To reverse the physiological and psychological effect of the stress response

Progressive Muscle Relaxation Positive effects Relieves muscular tension Relieves anxiety Helps with insomnia Helps with depression Fatigue Irritable Bowel Syndrome (IBS)

Progressive Muscle Relaxation Positive effects Muscle Spasms Neck and back pain High blood pressure Mild phobias Stuttering

Progressive Muscle Relaxation Steps Choose a comfortable position Lying down or sitting in a chair 2. Start from one end of the body (Head or feet) Select a muscle group and tighten it for 5-7 seconds Then relax the muscles for 20-30 seconds 3. Repeat procedure for each muscle group If specific muscle is difficult to relax—repeat procedure up to 5 times

Progressive Muscle Relaxation The following phrases may be used to help you “relax.” Let go of the tension I am calm and relaxed Relax and smooth out the muscles Let the tension dissolve away Let go more and more Deeper and deeper