How Progressive Muscle Relaxation Works

PMR is an exercise that will help you reduce your overall tension and stress levels, and relax when you feel anxious. It can also help reduce physical problems such as stomach aches and headaches, as well as improve your sleep. Let’s find out how progressive muscle relaxation works !

The progressive muscle relaxation method

This method provides deep relaxation in cases of stress, pain, sleep disorders and other problems. It also has a preventive effect. Here is everything you need to know to get started.

What is progressive muscle relaxation?

Progressive muscle relaxation is a method that has proven its effectiveness on the entire body. It is attributed to the American physician Edmund Jacobson. A hundred years ago, Jacobson provided the first results of research conducted with this relaxation technique. Today, there are several studies on the effectiveness of this method on health.

How progressive muscle relaxation works according to Jacobson?

The principle is simple: you voluntarily contract certain muscles and immediately release them abruptly. After the tension, you feel the relaxation more intensely and more consciously. With each group of muscles used, the relaxation extends to the entire body. Blood pressure drops, as do the heart and breathing rates.

Exercise to be able to disconnect and relax

–Preparation:

Sit up straight, feet on the floor. Close your eyes or keep them open, as you prefer. Relax everything, breathe calmly, including during the exercises.

–Procedure:

Hold the contraction for 5 to 7 seconds, release suddenly then relax for 15 to 20 seconds. Each sequence must be repeated twice. You may feel heat or tingling. Take full advantage of the relaxing effect. To finish: stretch, breathe deeply then open your eyes. Do you feel deeply relaxed?

Hands and forearms

Make a fist in your right hand and bend your arm until you feel the muscle tension. Hold, release suddenly and concentrate on the sensation. 2 × on the right, 2 × on the left, then 2 × both arms at the same time.

Facial muscles

Frown your eyebrows, gently clench your teeth, press your lips together. Hold, release and feel the relaxing effect spread.
Shoulder and neck area
Shrug your shoulders towards your earlobes, sit up straight. Hold, then release. “Internalize” the relaxation in your neck and shoulders and continue the process.

Abdominal muscles

Pull in your navel and keep your muscles tensed. Release, relax. Feel the relaxing effect invade you.

Legs and buttocks

Compress the gluteal muscles and tense the muscles of both legs: contract the thighs, press the heels to the ground, raise the toes. Release, “internalize”.

When is progressive muscle relaxation useful?

This relaxation technique helps against many physical and psychological pains such as:

• chronic pain
• anxiety
• sleep disorders
• stress and the consequences of stress (e.g. tension)
• depression
• mood swings
• headaches
• high blood pressure

Targeted muscle relaxation is also useful as a preventative measure: it strengthens personal skills in stress management, makes you stronger emotionally, brings inner calm, and eliminates psychological tension and anxiety.

Avoid using progressive muscle relaxation in the case of muscle inflammation or tendonitis and consult your doctor in the case of mental illnesses.

How long does it take for progressive muscle relaxation to work?

Some people feel the positive effects very quickly. The learning phase usually lasts 8 to 12 weeks. The body and mind need time until the feeling of relaxation is rapid. People who have some training are able to put into practice and induce progressive muscle relaxation by their thoughts alone, without needing to visibly contract their muscles. The more regularly you practice, the more effective progressive relaxation will be.

How often should you practice progressive muscle relaxation?

It is advisable to learn the technique with a qualified person in 8 to 10 lessons, which will also allow you to have answers to your questions and follow-up adapted to your personal situation.

Each week, a new group of muscles is used and added to those of the previous weeks. The process thus becomes automatic. However, it is important to train regularly. It is recommended to start by training every day for 10 to 20 minutes in order to feel the effects on a daily basis. Because your muscles adapt. Over time, you will be able to relax in a few seconds and will be more resistant to stress.

Who is progressive muscle relaxation suitable for?

Progressive muscle relaxation is suitable for everyone. The attending physician should only be consulted in the event of a serious mental illness. Since this technique does not require a great deal of attention or concentration, it is also suitable for children and adolescents.

What are the advantages of progressive muscle relaxation?

It is a technique that is easy to learn and does not correspond to a complicated worldview or theory. In addition, no equipment such as a mattress or audio device is required and can be practiced anywhere.

Those who have learned the technique gradually will be able to put it into practice immediately in their daily lives and will assimilate it better and better over time. Progressive muscle relaxation is therefore an ideal relaxation technique for beginners and is much simpler than meditation or autogenic training.

Finally, remember to practice progressive muscle relaxation often, whether you feel anxious or not. The exercise will be most effective when you really need to relax. Although the exercise may seem a bit tedious at first, you will eventually learn a skill that will likely become a very important part of managing your anxiety in your daily life.

Please bear in mind that this practice does not exempt you from medical monitoring by your doctor or a specialist. if you are not feeling great, please seek the help of a professional.

For more mindfulness tips, click here.

I hope you enjoyed this overview of how progressive muscle relaxation works and found it useful. Comment down below what you think of this relaxation method. Or share with us your experience if you have already tried it.

Looking forward to reading your comments, sending you love and positive energy!!!