Addendum Continued
Progressive Relaxation
Progressive relaxation is a basic tension-relaxation exercise. The goal of progressive relaxation is to increase one’s awareness of the muscles when in a state of relaxation and to be actively aware of that feeling, as well as to be aware of the feeling of tension in the muscles. All relaxation techniques include the following four rules when practicing:
- There should be a quiet environment.
- Assume a comfortable position.
- A mental device (something to mentally fix one’s attention on).
- A passive attitude (trying to keep focused on the mental device).
To facilitate practice, the major muscles of the body may be broken down into groups as follows:
Group 1-Head, Face, Throat
- Forehead-wrinkle or frown, hold, then relax, relax more.
- Cheeks and Nose-squint, wrinkle nose, hold, relax, relax more.
- Jaws-clench teeth, hold, relax.
- Lips and Tongue-press lips, smile, tongue to roof of mouth, hold, relax, relax more.
- Neck and Throat-chin to chest, hold, relax, relax more.
Group 2-Shoulders, Chest, Stomach
- Shoulders and Upper Back-shoulders up and back, hold, relax, relax more.
- Chest-breathe deeply, hold, exhale normally, hold.
- Stomach-pull in and push out.
Group 3-Hands, Arms
- Dominant Hand and Forearm-clench fist, hold, relax, relax more.
- Nondominant Hand and Forearm-same as above.
- Dominant Biceps-make muscle, hold, relax, relax more.
- Nondominant Biceps-same as above
Group 4-Legs, Feet
- Thighs and Buttocks-press heels into floor, or do isometric constriction by pushing them (thighs and buttocks) together, hold, relax, relax more.
- Calves-pull toes and feet upward, hold, relax, relax more.
- Feet-curl toes under (but do not point feet away from body), hold, relax, relax more
Ten Rules for Practice:
- Have on soothing, instrumental music in the background.
- When first practicing the tension of a particular muscle group, tense the appropriate muscle group for a 5-7 second interval only. The only exception to this is when tensing the feet or other muscles which may have a tendency to cramp. These muscles should be tensed for only 3 seconds.
- Use the smallest amount of tension necessary to identify each distinct muscle or group of muscles. Do not tense the muscles so hard that they hurt. One of the most common errors in this kind of practice is to attempt too much tension.
- After the 5-7 second period of tension, actively reduce tension by quickly releasing your hold on the muscles. For a period of 20-30 seconds, spend your time consciously extending feelings of relaxation throughout your muscles. Actively think, “Relax, release”, and other words that may enhance relaxation. During this phase, concentrate on the contrast between tension and relaxation focusing on relaxation. Some muscle fibers may still be tensed even when you start to feel relaxed. Relaxing is an active process of undoing tension.
- Tension and relaxation of each muscle group should be practiced at least two times. If, after two trials there is no residual tension and your muscles feel relaxed, you may start working with the next muscle group on the list. If tension remains, however, continue to practice the same muscle group for as many as 5 trials in a single session. Then stop and go on to the next group.
- When you tense a muscle, try to keep the involvement of adjacent areas to a minimum. This may take much practice. Remember to focus your attention only on the muscle bring practiced, even if an adjacent muscle tenses.
- When your finish practicing all the muscles in a major group, take some time to review them and relax more fully. For instance, after you have practiced your hand and arms, spend a minute or two extending relaxation further and further. Let yourself experience even greater levels of comfort and relaxation in these muscles. After this “review break” you may start practicing the individual muscles in the next major group.
- Throughout the relaxation phase of each procedure, let yourself enjoy the relaxing effects of inhaling and exhaling evenly and smoothly. Exhaling is the relaxation phase of the respiratory cycle. It is a beneficial feeling, so take advantage of it. As you exhale, think relaxing phrases or words such as “Calm, peaceful, serene.”
- Practice with your eyes closed. This eliminates distractions and lets you focus your full attention on the changing sensations in each muscle.
- It is important that you have a routine and a consistent order of practice. The order does not necessarily matter as long as it is consistent. Try to practice at least 10-15 minutes at a time and at least twice a day.
Next: Addendum Continued
Final Step: Course Exam
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