Progressive Muscle Relaxation

Do you know what it is to really relax? Real relaxation is something most of us haven't done since we were in our cradles. With chronic pain we tend to tense up and relaxing becomes all but impossible. Muscle tension is so habitual that we hardly even notice it. The tension increases the pain which then further increases stress and tension. With the help of the relaxation exercises described here you can learn to overcome this.

Achieving Deep Relaxation

There is more than one way to achieve relaxation and you will be able to decide for yourself which you find most effective. I have explained two methods here; Jacobson Progressive Muscle Relaxation (PMR), and the Autogenic Relaxation technique.

PMR was developed by Dr. Eric Jacobsen in the 1930s. He found that his patients were unable to release tension when trying to relax. He taught them to progressively contract and then release each muscle group in order to recognize the difference between the relaxed and the tense state.

This method is very useful for beginners as it gives a real sensation of difference between the tense and the relaxed state. This knowledge can then be used during normal every day activities to reduce muscle tension.

How To Practice Progressive Muscle Relaxation (PMR)

Read right through these instructions once before you begin.

• Lie down and breath slowly and deeply. As you exhale imagine the tension leaving your body. You might visualize it as grey mist. 
• Now concentrate on your right hand and arm. Tighten the muscles in your hand making a fist, continue tightening the muscles right the way up to your bicep and shoulder, holding as tight as you can.
• Hold this tension for a count of 10 or longer if you can manage it. Don't hold your breath during any of these tensing practices. 
• Now release and let the arm and hand go limp, notice the feeling and the warmth in your arm.
• Feel the difference between your right and left arm.
• Repeat the exercise with your left hand, arm and bicep.
• Now follow the same procedure with your right foot, calf, thigh and buttock muscles. One at a time tense these muscles as hard as you can, count to 10 or higher slowly, then release. Pay attention to the different feeling in your left and right sides. Repeat on your left leg starting with your left foot and leg muscles.
• Focus then on your shoulder muscles. Shrug your shoulders as high as you can and hold tight, then relax them. Feel the difference.
• Now concentrate on your head. Frown as hard as you can, hold, then release as before. Then raise your eyebrows as high as possible, hold then release. Each time hold the tension as long as you can and then release and feel the difference between the limp relaxed state and the tense state.
• Screw up your eyes, feeling the tension. Hold as before and then relax.
  Clench your jaw tightly. Notice the tension, hold, then release. Feel and compare the difference. 
• Press your tongue tightly against the roof of your mouth. Hold, then release, again paying attention to the difference between the relaxed and the tense state.
   Repeat with your lips, pressing them together and then making a tight “O” with them. Relax.
• Notice the relaxed feeling in all of your head muscles. Carry out this technique at least once a day. It is also a good way to relax before you go to sleep at night.
  

If the tensing in the previous method aggravates your pain you may prefer to use the autogenic relaxation technique. Autogenic Relaxation

 Resources PMR Relaxation

	Progressive Relaxation & Autogenic Training CD by Carolyn McManus PT MA MS Description : The ability to relax your body and calm you mind is necessary for health and well-being. This recording helps you discover your capacities for relaxation and inner calm. Progressive Relaxation promotes mind-body awareness and the deep relaxation of muscles through out your body. This recording guides you to gently contract then relax different muscle groups. It concludes with awareness of your entire body resting in a state of relaxation. Customer Review "This CD provides a wonderful way to relax. Ms. McManus has a beautiful, calming voice and the harp music is a wonderful addition. I especially like the second track: autogenic training. I am a long-time meditator and find autogenic trainingto be a welcome addition to my practice. I would recommend this CD to anyone who would like a pleasant, easy way to handle stress."
	Autogenic Relaxation