MIND-BODY

Progressive Muscle Relaxation

More and more people are using relaxation techniques to make themselves feel better.  The value of deep relaxation in achieving wellness is also being recognized increasingly by the medical community.  Research shows that the benefits of practicing relaxation techniques increase dramatically over time.  Many studies have found that regular relaxation can relieve headaches, stomach problems, back pain, and anxiety.  This is also an excellent technique to perform in bed when experiencing insomnia.   

Facts About Relaxation

To be able to use relaxation techniques during a crisis, it is essential to learn how to relax when you are actually stable (it's pretty much impossible to learn relaxation when you are stressed out). Relaxation techniques can be a valuable resource in helping you work through difficult times and in lowering your stress on an ongoing basis. The first step is to learn how to relax. For any method of relaxation to be effective, you must practice daily at a regular time. Some people practice relaxation techniques for 15 minutes before getting out of bed in the morning and for 15 minutes before going to sleep (sometimes it will put them to sleep). You will figure out for yourself the times when your house or workplace is most quiet, and when you can take a 15-minute break without interruption. Ask your family or co-workers to respect this time by keeping quiet and not disturbing you.

Before you begin:

Locate a space or several spaces that are cozy, comfortable, and quiet. This might be in a corner, in your living room, a window seat in your bedroom, or the lunchroom at work.  The only hard-and-fast rules are to make sure that the space is quiet, that you are comfortable there, and that you will not be disturbed. Set up a two-week trial period to determine how regular periods of deep relaxation will affect your life. If you miss a session now and again, don't fret. Just do the best you can. Practice relaxing until it becomes second nature, and until you can use the technique anytime you begin to feel nervous, tense, or irritable.

The purpose of progressive muscle relaxation is to focus on body sensations and how relaxation feels by systematically tensing and then relaxing different muscle groups in your body.  This trains your body to recognize the early signs of tension before they develop into full blown attacks; and also trains your body to recognize the differences between tight muscles and relaxed muscles.  Always begin with the hands and then work your way up to the head.  Then begin with the feet and work your way up to the stomach.  This helps with the circulation of your blood and lympgh fluids.

CAUTION : Before you begin, be careful when contracting muscles, especially those of the back. To proceed any further is to do so at your own risk!

The Exercise

Close your eyes. Now clench your right fist as tightly as you can. Be aware of the tension as you do so. Keep your fist clenched for a moment. Now relax. Feel the looseness in your right hand and compare it to the tension you felt previously. Tense your right fist again, then relax it; notice the difference between tension and relaxation.

Now clench your left fist as tightly as you can. Be aware of the tension as you do so. Keep your fist clenched for a moment. Now relax. Feel the looseness in your left hand and compare it to the tension you felt previously. Tense your left fist again, relax it, and again notice the difference.

Bend your elbows and tense your biceps as hard as you can. Notice the feeling of tightness. Relax and straighten out your arms. Let the relaxation flow through your arms and compare it to the tightness you felt before. Tense and relax your biceps again.

Wrinkle your forehead as tightly as you can. Now relax it and let it smooth out. Feel your forehead and scalp becoming relaxed. Now frown and notice the tension spreading through your forehead again. Relax and allow your forehead to become smooth.

Close your eyes and squint them very tightly. Feel the tension. Now relax your eyes. Tense and relax your eyes again. Now let them remain gently closed.

Now clench your jaw, bite hard, and feel the tension. Now relax your jaw. Your lips will be slightly parted. Notice the difference. Clench and relax your jaw again.

Press your tongue against the roof of your mouth. Now relax. Do this again. Pay attention to the difference between tension and relaxation.

Press and purse your lips together. Now relax them. Repeat this.

Feel the relaxation throughout your forehead, scalp, eyes, jaw, tongue, and lips.

Now shrug your shoulders and hunch your head down between them. Relax your shoulders. Allow them to drop back, and feel the relaxation moving through your neck, throat, and shoulders; feel the very deep relaxation. Do this again.

Give your whole body a chance to relax. Feel how comfortable and heavy it is. Breathe in and fill your lungs completely. Hold your breath and notice the tension. Let your breath out and let your chest become loose. Continue relaxing, breathing gently in and out. Repeat this breathing several times and notice the tension draining out of your body.

Curl your toes down, making the bottoms of your feet tense. Notice the tension. Relax. Bend your toes toward your face, creating tension on the top of your feet. Relax and notice the difference.  Tighten your calves.  Relax.  Tighten your shins by pointing your feet towards your head.  Relax.  Tighten your buttocks and thighs. Flex your thighs by pressing your heels down as hard as you can. Relax and notice the difference. Do this again.

Feel the heaviness throughout your lower body as the relaxation gets deeper and deeper.

Tighten your stomach and hold the tightness. Feel the tension. Now relax your stomach. Place your hand on your stomach and breathe deeply into your stomach, pushing your hand up. Hold for a moment and then relax. Now gently arch your back without straining, keeping the rest of your body as relaxed as possible. Notice the tension in your lower back. Now relax deeper and deeper.