Progressive Muscle Relaxation Technique
Managing and recognizing body tension can be as easy as learning your A, B, C, and 1, 2, 3, but it takes practice. Discovering a few mindful techniques can help lower your stress levels. One way to notice stress is by the tightness or tension in your body. As we become more stressed, we carry that stress in different areas. One concern is the shoulders and neck, which can cause headaches, migraines, and T.M.J symptoms.
Some people may experience anxiety in other places like the abdominal region, lower back, arms, pelvic region, and legs. It all depends on how you carry your stress. The key is to recognize these areas of tightness so you can begin incorporating the healing benefits of Progressive Muscular Relaxation (PMR) techniques, which" is based upon the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with the release of the tension"(Stoppler, 2022). PMR was first identified "by a physician Edmund Jacobson in 1934 as tensing and releasing of 16 muscle groups. Wolpe adapted it for use with systematic desensitization in 1948, and Bernstein and Brokovec in 1973 studied adjustments to the techniques to fit cognitive behavioral stress management. Some of these adjustments are 7 and 4 muscle groups, relaxations through recall, and counting.
Empirical evidence supports the use of PMR in high-level tension responses and mind-body techniques such as reducing tension headaches and insomnia, adjunct treatment in cancer, chronic pain management in inflammatory arthritis, and irritable bowel syndrome"(Jacob & Sharma, 2018). The research suggests that this technique can improve stress levels by reducing muscle tension. It is effective for physical and psychological challenges and is widely used as a strategy for stress relief. Below is a complete body progressive muscle relaxation meditation about 10 minutes long.
Here is a self-hypnosis meditation for migraines that uses a few forms of B.P.M. This technique
is used in a 20-minute guided meditation.
Reference
Jacob, S. & Sharma, S. (2018) Efficacy of Progressive Muscular Relaxation on Coping
Strategies and Management of Stress, Anxiety and Depression: https://books.google.com/books?
id=Q8NmDwAAQBAJ&lpg=PA106&ots=-EId6h2j7K&dq=Progressive Muscular Relaxation on
stress&lr&pg=PA106#v=onepage&q=Progressive Muscular Relaxation on stress&f=false
McLaughlin, K. (2023) 10 Minute Calming Progressive Muscle Relaxation to Ease
Anxiety, Stress and Insomnia. https://www.youtube.com/watch?v=IZub-H2G4d4
Sealey, M. (2015) Hypnosis for Headaches & Migraine Relief. https://www.youtube.com/
watch? v=cQcd1LOmzas
Stoppler, M.C. (2022)Progressive Muscle Relaxation for Stress and Insominia. https://
www.webmd.com/sleep-disorders/muscle-relaxation-for-str