Progressive Muscle Relaxation--Great for Sleepless Nights and Reducing Blood Pressure

Progressive Muscle Relaxation
by Michelle Huston, BS, NSCA-CPT, *D, CES, PES

 Throughout this entire technique I caution you to NEVER hold your breath...this will typically occur as you attempt to contract your muscles; however, please do NOT do this as it can be very dangerous any type of exercise--especially during this relaxation technique.  One method I use is to keep the mouth slightly open so that the lips are not touching.  This will reduce your ability to easily hold your breath.

As with any form of exercise, please check with your physician before attempting any new type of exercise.

I am NOT a physician and am not posting this in order to treat or modify any type of health conditions.  It is important that your physician is aware of everything you participate in so that they can provide you with the best treatment plan possible.

  

Background:

Progressive muscle relaxation was developed about 50 years ago by Dr. Jacob Edmundson.  It is a technique that is easy to learn and is very effective in reducing anxiety that is related to muscle tension and has been successful in treating tension headaches, backaches, high blood pressure, and even insomnia.

Technique:

The technique is simple.  It requires only a comfortable location, which can support all areas of your body—lying in bed and even a recliner are suggestions if you choose to experience this technique outside of a class setting.  It is preferable that you find a quiet location away from any visual, mental, or physical distractions.  If you have trouble shutting off your mind, try focusing and thinking about nothing—literally try to picture, think, and feel nothing.  It also is strongly recommended that this technique be performed with your eyes closed in loose-fitting, comfortable clothing, which will enhance your comfort levels.

This relaxation technique involves contracting a specific area of your body for approximately 5 seconds as tightly as possible, then completely relaxing the same area for about 10 seconds.  It is recommended that you perform each contraction/relaxation area two times before moving on to the next area of the body. 

Contraindications:

Although this is technique is very safe, there are safety considerations:

• Pregnant women:  should not perform this technique lying on their back—especially after the 1^st trimester
• Alternative:  may perform lying on their side or seated with body supported

• High blood pressure:  it is very important that you continue to breathe rhythmically without holding your breath as this may and most likely will increase your blood pressure to dangerous levels
• Alternative:  more focus is placed on breathing technique and less on the muscle contraction/relaxation until they are able to maintain their breathing.

• Any type of injury, and/or soft-tissue or muscle problems:  Listen to your body—if it hurts, then stop!  At anytime if you are not sure if you should contract/relax a specific area due to one of these conditions, then skip that area and focus on your deep breathing.
• Alternative:  eliminate using the body part that is injured and focus on breathing or contracting only the unaffected body part, if possible.

Progressive Muscle Relaxation steps

1. Lie down on your back quietly and comfortably. 

2. As you close your eyes, allow your body to completely relax and sink into the mat.

3. Slowly inhale and fill your lungs (we will do this 3 times)
1. Connect inside your body with how you feel
2. Think about the rib cage and lungs expanding as the air rushes in
4. As you exhale, feel the air rush out of your lungs effortlessly

5. Now we will begin the contraction/relaxation techniques.  Continue to keep your eyes closed and rest your arms along the sides of your body as you feel your body melt into the mat.
1. Each body part will contain a contraction phase, which involves contracting the muscle groups as intensely as you are comfortable. 
2. Following the contraction phase, you will relax those same muscles.  As the tension leaves the muscle, you should feel a heaviness as the body melts into the mat.
3. Lastly, after each muscle group we will deeply inhale/exhale 1-2 times.

6. Feet/Anterior Lower Leg—pull your toes toward your shins and contract

1. While maintaining your breathing—continue to tighten the contraction and feel your legs
2. Now relax and allow the feet and lower legs to completely relax
3. Concentrate on the complete feeling of relaxation

7. Calves/Posterior Thigh—press your heels down into the floor and slightly bend your knees so you are able to contract the back side of your entire leg

8. Anterior Thighs/Buttocks—contract your anterior thighs (quadriceps) and buttocks while pointing your toes away from your body.

9. Abdominal Muscles—contract the all of the abdominal muscles

1. Warning:  Make sure you do NOT hold your breath!

10. Upper Back—pull your shoulder blades together as if you are trying to touch the shoulder blades together

11. Hands/Arms—make a fist and contract all of the muscles from your fist up your arm

12. Shoulders—pull your shoulders up as if you are trying to touch your shoulders to your ears.

13. Neck/Mouth/Eyes—tightly contract all of your facial muscles and your eyes
1. If you wear contacts, contracting your eyelids tightly may dislodge or be uncomfortable.  It is OK to modify the intensity of the eyelid contraction.
2. Warning:  Make sure you do NOT hold your breath!

Babies are the experts in “scrunching” their entire facial muscles…maybe they know something we don’t know! :-)
 

Resources:

Dr. Barbara Cox, MD

American Psychological Association

http://www.drbarbaracox.com/pdf/treatmentstress.pdf

Dr. Joseph Barr & Associates

Biofeedback North

http://www.bfnorth.com/relaxationexercises.htm

Progressive Muscle Relaxation

http://www.guidetopsychology.com/pmr.htm

How to Relax Your Body

By:  Awakenings

http://www.lessons4living.com/how.htm

Inner IDEA:  Progressive Muscle Relaxation

IDEA Fitness Journal, May 2005