Progressive muscle relaxation. principles and procedure

Progressive Muscle Relaxation (PMR), developed by Edmund Jacobson in the early 20th century, is a deep relaxation technique based on the premise that muscle tension and anxiety are interconnected.

By learning to systematically tense and then relax different muscle groups in the body, a state of physical and mental relaxation can be induced.

Rationale. Muscle Tension-Anxiety Connection

Jacobson observed that anxiety and emotional tension are often accompanied by chronic, often unconscious, muscle tension.

His technique is based on the idea that if we can learn to voluntarily relax our muscles, we can also reduce the subjective experience of anxiety and stress.

PMR teaches people to become aware of the difference between the feeling of tension and the feeling of relaxation in their muscles, which makes it easier to release accumulated tension.

Basic Tension-Release Procedure

The technique involves systematically cycling through the major muscle groups of the body, cycling through each one.

The general procedure is as follows:

• Preparation: Find a comfortable position, either sitting or lying down, in a quiet place where you will not be interrupted. Close your eyes and take a few deep breaths to begin to relax.

Tension-Relaxation Cycle: For each muscle group:

• Tension: Contract the specific muscle group with moderate tension (not painful) for about 5-7 seconds, focusing your attention on the sensation of tension.

• Relaxation: Abruptly release the tension and relax the muscle completely for about 15-20 seconds, paying attention to the pleasant sensation of relaxation and the difference with the previous state of tension.

Muscle Group Sequence: This cycle is repeated for different muscle groups, generally following a certain order, such as:

• Hands and arms (clench fists, tense biceps).

• Face (frown, clench jaw and eyes).

• Neck and shoulders (shrug shoulders, press head back or forward).

• Chest and abdomen (take a deep breath and tense, or tense abdomen).

• Back (arch back).

• Legs and feet (tense thighs,calves, toe curls).

Focus on Sensory Awareness

Throughout the process, it is crucial to keep your attention focused on the physical sensations of tension and relaxation.

The goal is not just to perform the movements mechanically, but to develop a greater awareness of muscular states and learn to induce relaxation at will.

PMR is a technique that requires regular practice to master, but it can be very effective in reducing chronic muscle tension, alleviating symptoms of anxiety and stress, and improving sleep.