Taking Out Tension: Understanding Progressive Muscle Relaxation

by Leslie Zanoff

Progressive Muscle Relaxation (PMR) is a deep relaxation technique that involves tensing, or tightening, one muscle group at a time, and then releasing that tension throughout the body. The goal of PMR is to help reduce physical tension and promote relaxation. It is known as a way to manage stress, anxiety, and help relieve insomnia. The PMR technique was developed by Edmund Jacobson in the early 1920s. He noticed that many patients who reported symptoms of anxiety, stress, and insomnia also had chronic muscle tension. Jacobson speculated that people could gain better mental and emotional health by deliberately releasing muscle tension. Talk about being a pioneer in the wellness space by recognizing the mind-body connection a century ago! Since then, Progressive Muscle Relaxation has long been as a tool for enhancing mental and physical well-being. Jacobson’s technique involves focusing on one muscle group at a time,

tightening the muscles for a few seconds – anywhere from 5 to 20 seconds each – and then slowly releasing the tension as you notice the sensation of your muscles relaxing. As you become aware of the difference between tense muscles and relaxed muscles, you are recognizing the body’s physical reaction to stress. PMR can help you recognize where you may be holding stress in your body.

How to practice Progressive Muscle Relaxation:

1. Find a comfortable place to lie down where you can concentrate. You may close your eyes if that feels helpful.

2. Begin by taking a few deep breaths. Inhale slowly through your nose, and then exhale through your mouth. Repeat a few times.

3. Most practitioners recommend beginning with lower extremities and ending with the upper body and/or face.

4. As you work through all the muscle groups, you might inhale with contract each muscle group and exhale as you release the tension. This process is to be done gradually.

5. Begin with your feet and toes: curl your toes tightly for 10 seconds, and then release the tension, noticing the sensation of relaxation.

6. Next, progress up to your calves: tighten your calf muscles by pointing your toes upward. Flexing your feet, hold the position for 10 seconds, then release.

7. Squeeze your thighs together, hold, and then relax.

8. Then squeeze your hips and buttock muscles, hold, and release.

9. Tighten your abdominal muscles, hold, and then release.

10. Move to your hands and forearms by clenching your fists, holding, and then relaxing.

11. Next, tighten our biceps by curling them upward and creating tension, hold, and then release.

12. Shrug your shoulders tightly up toward your ears, hold, and then release.

13. Push your shoulder blades back, like you’re trying to touch them together, hold, and release.

14. Follow this by tensing the muscles in your neck and jaw by clenching your teeth, hold, and then release.

15. Lastly, scrunch your face – including your mouth, nose, eyes and eyebrows – tightly, hold for a few second, then release.

16. You can even separate your facial muscles into smaller groups by pursing your lips together, then releasing. Open your mouth wide, then releasing. Close your eyes tightly,

then releasing, and even lift your eyebrows as high as you can, then release.

17. You may even do this relaxation sequence by clenching one foot, or arm, or hand at a time. In all, you can do this in about 20 minutes. Avoid holding your breath as that causes more tension in your muscles.

By recognizing the feeling, or sensations, in your body when you’ve tightened a muscle group you’ll begin to notice when you are doing this during stressful times. For example, most of us go through the day with clenched jaws or our shoulders scrunched up towards our ears as we sit at our desk for much of the day – sometimes without even realizing it. Practicing PMR before bed may help those suffering with insomnia fall asleep easier. In other studies, PMR has proven

helpful to those who suffer from headaches, high blood pressure, TMJ symptoms, and even digestive issues. With practice, this simple technique can be done at home and may help you feel more relaxed and calmer. It certainly creates mind-body awareness.