 Progressive Muscular Relaxation
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Progressive Muscular Relaxation ( PMR) is a purely physical technique for relaxing your body when muscles are tense. The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then relax the muscles to their previous state. Finally, you consciously relax them again as much as you can.
You can apply PMR to any or all of the muscle groups in your body depending on whether you want to relax just a single area or your whole body.
Experiment with PMR by forming a fist, and clenching your hand as tight as you can for a few seconds. Then relax your hand to its previous tension, and then consciously relax it again so that it is as loose as possible. You should feel deep relaxation in the muscles.
Although you might well be able to relax muscles as far without the initial tension, tensing the muscle helps to provide a starting point for the exercise. It helps in gauging the initial level of tension in the muscles.
For maximum relaxation you can use PMR in conjunction with breathing techniques and imagery ( e.g. of stress flowing out of the body).
It can also be effective to link the exercise of PMR to a keyword that you can say to yourself. Associating the feeling of relaxation with the keyword means that in a moment of tension you can bring the feeling of relaxation purely by repeating the word. |
