1. Progressive Muscle Relaxation

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

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

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

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

6. 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 seconds
3. Repeat procedure for each muscle group
If specific muscle is difficult to relax—repeat procedure up to 5 times

7. 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