1. Comprehensive Stress Management
Chapter 10

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

3. 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

4. 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

5. 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

6. 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

7. 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

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