Which of the following will most likely defeat the purpose of progressive muscle relaxation?

The purpose of progressive muscle relaxation (PMR) is to learn how to relax by comparing relaxed and tense states. PMR can help reduce anxiety and anger by targeting the physical part of those emotions. The following is a brief example of how PMR can be done.

Begin by making yourself comfortable either sitting or reclining. Loosen any tight clothing or jewelry and remove your shoes. Keep your legs and arms uncrossed. Reduce as many distractions around you, such as TVs or radios. It can be helpful to play relaxing music or relaxation tapes while doing this, both to drown out other noises and to facilitate the relaxation. Practice some deep breathing before you start and continue it throughout the exercise.

The first muscle groups to work on are your arms. Slowly lift your right arm, make a fist and tighten all of the muscles in the arm. Hold the tension in that arm for several seconds, focusing on the experience of tension, then release it, telling yourself “relax,” (or another one or two syllable word that you prefer, such as “quiet,” “one,” “hmmm,” etc.). As you let the tension flow out of your arm, feel how relaxed and warm your arm becomes. Visualize the relaxation flowing in as the tension leaves your arm – flowing down your upper arm, through your elbow, down your lower arm, into your hands and fingers. Compare your right and left arms and notice the difference between the relaxed right one, and the still tense left one. Repeat the tension and release for your left arm.

Do the same for the following muscle groups: face muscles (squeezing eyes shut, wrinkling forehead, and pursing your lips), neck and shoulder muscles (scrunch your shoulders up and sink your neck into your shoulders), stomach muscles (tighten as if you’re blocking a punch), leg muscles (do legs separately, lifting each one and pointing toes toward head), and feet muscles (make a fist with your toes). **If at any time you feel any pain or discomfort, discontinue that portion of the PMR and move to a different muscle group.** As you do each group, avoid tensing other muscle groups, especially those already relaxed.

After you move through the muscle groups, do a body scan for any remaining tension or tightness in any muscle groups. If you find any, release the tension in the same way. Concentrate on the relaxed feelings throughout your body and enjoy how it feels – your body should feel warmer and heavier, it should be sinking into your chair or bed. PMR can take some time to learn to do, so don’t be discouraged if you need a few practices before you notice an effect. The more you practice this, the more likely you can create relaxation in your body when you feel tense by focusing on the feelings of tension in your body, deep breathing, and using the word you chose.

Compiled by Brigid Cahill, Ph.D. for the University Counseling Center.

Learn how to use this deep relaxation technique to help relieve your arthritis symptoms.  

Progressive muscles relaxation is a deep relaxation technique that has been shown to relieve stress, anxiety and chronic pain. Here’s how to use it to help relieve your arthritis symptoms.  

How to Practice Progressive Muscle Relaxation 

For each muscle group, tense for 10 seconds and release. Take a few deep breaths as you notice the sensation that comes as those muscles relax, before moving on to the next muscle group. Skip areas that cause pain when tensing.  

1. Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale. 

2. Begin at the top of your body, and go down. Start with your head, tensing your facial muscles, squeezing your eyes shut, puckering your mouth and clenching your jaw. Hold, then release and breathe. 

3. Tense as you lift your shoulders to your ears, hold, then release and breathe. 

4. Make a fist with your right hand, tighten the muscles in your lower and upper arm, hold, then release. Breathe in and out. Repeat with the left hand. 

5. Concentrate on your back, squeezing your shoulder blades together. Hold, then release. Breathe in and out. 

6. Suck in your stomach, hold, then release. Breathe in and out. 

7. Clench your buttocks, hold, then release. Breathe in and out. 

8. Tighten your right hamstring, hold, then release. Breathe in and out. Repeat with left hamstring. 

9. Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf. 

10. Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot. 

Repeat each of these steps as often as needed to help treat your arthritis symptoms.  

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Which type of clothing should you avoid when you are exercising because of its capacity to absorb moisture?

What is credited with discovering the technique known today as progressive muscle relaxation?

Which activity is most likely the best option for someone who is pregnant to minimize the risk of injury and allow exercise to continue throughout the pregnancy?

Which practice that originated in China is often referred to as meditation in motion?