Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) teaches you how to relax your muscles through a two-step process. Progressive Muscle Relaxation is based on the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension.
Muscle tension is one of the reactions our bodies have in response to fear, anxiety and stress. This tensing response to stress, and other negative emotions, can lead to feeling tense in the body and mind. Excess tension can also result in aches and pains, as well as leaving us feeling tired or exhausted. Using PMR will help participants lower their overall tension and stress levels and help them relax the body and mind. Fortunately, it is one of the easiest and most effective relaxation techniques to learn and teach to a class.
Put it into Practice
During the Relaxation segment of class, encourage participants to find a comfortable position, seated in a supportive chair. Once they find some stillness, invite them to close their eyes if they feel comfortable, or keep a gentle eye gaze toward the floor. The following are Progressive Muscle Relaxation (PMR) techniques you could share with your class.
- Progressive Muscle Relaxation focuses on tightening a particular muscle group during an inhale and relaxing that same muscle group as you exhale.
- Tense the muscles in your hands by making a fist as you slowly take a deep breath in. Relax your hands as you breathe out.
- Tighten the forearm muscles and wrists with the next breath. Relax these muscles as you breathe out.
- Continue this breathing technique, moving to the upper body, back, belly, legs and down to the toes. You can keep the focus on larger muscle groups like the shoulders or back and/or smaller muscle groups like the fingertips and toes.
In summary, exercise paired with a pain management strategy that focuses on the mind-body connection can provide a multidisciplinary approach to easing chronic pain, as well as easing the perception of pain.