PROGRESSIVE MUSCLE RELAXATION

Tension-relaxation principles to identify muscular stress.

Progressive Muscle Relaxation (PMR) is a systematic technique designed to teach the athlete to recognize and eliminate residual tension in his or her body.

It is based on the premise that mental tension induces muscle tension, and that relaxing the muscles can calm the mind.

The procedure consists of deliberately tensing specific muscle groups for a few seconds and then releasing them suddenly, paying attention to the contrast between the sensation of contraction and that of relaxation.

A practical example in the learning phase might involve a hurdler.

During an RMP session, he is instructed to tighten his thigh and calf muscles hard, feeling the stiffness and warmth, then suddenly release and notice the sensation of heaviness and relief coursing through the legs.

With practice, the athlete develops greater proprioceptive awareness, allowing them to detect if they are running with shrugged shoulders or a clenched jaw during a run and instantly correct it ("quick scan") to improve their mechanical efficiency.

Benefits for sleep quality and pre-competitive recovery

Beyond its use for emotional regulation, RMP is a powerful tool for physical recovery.

The release of tension facilitates the secretion of serotonin, a key neurotransmitter that promotes deep relaxation and prepares the body for rest.

This is especially valuable on nights before major competitions, where anticipatory anxiety often leads to insomnia.

Consider a volleyball team traveling to a tournament and sleeping in unfamiliar surroundings.

Implementing a group RMP session before sleep can help players "turn off" their sympathetic nervous system, easing the transition to sleep.

By reducing basal muscle tone and calming mental activity, the quality of rest is improved, ensuring that athletes wake up with the energy and alertness levels needed to perform at their best the next day.

Summary

Progressive Muscle Relaxation teaches the athlete to identify and eliminate residual tension. It consists of deliberately tensing muscle groups and releasing them all at once to notice the contrast and calm the mind.

With practice, the athlete develops greater proprioceptive awareness of his or her body. This allows him to perform a quick scan during activity to detect stiffness and correct his posture instantly.

This technique is also vital for physical recovery and pre-competition sleep. By releasing tension, serotonin secretion is facilitated, ensuring restful sleep and reducing insomnia.