Relaxation, in most peoples
minds, is a passive process: you think of a
pleasurable place, focus on your breathing, or
meditate. It is possible, however, to take
action to control tension.
A very simple technique called
Progressive Muscle Relaxation (PMR) involves
actively tensing your muscles and then relaxing
the same muscles. PMR gives you insight on the
difference between a tense muscle and a
completely relaxed one. If you practice the
technique, you will learn to let go of tension
that is caused by stress and anxiety earlier and
establish a physical reaction that is associated
with calmness (Richmond).
To use PMR, it is important to
become familiar with the best setting for
relaxation to occur. Sit in a chair in a quiet
area and get comfortable. Put your feet on the
floor and close your eyes. You may play soft
instrumental music, but it is not necessary. Do
not eat, drink, or smoke just prior to your
relaxation session. Plan on 15-20 minutes for
relaxation.
PMR is a two-step process. The
first part involves the tensing of a major
muscle group for approximately 10 seconds. It is
important that you do not cause any pain to your
muscles, just tightness. Of course, talk with
your physician if you have any medical issues to
get his/her approval for this exercise. Next,
you will release all the induced tension. It is
important to feel the relaxation take place
and enjoy the quiet and restfulness for at least
10 seconds. Then, take a deep breath and
continue to the next group of muscles.
The major muscle groups you will
use in this two-step process are:
1. Feet/Legs (do one limb at a
time)
