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Learning to Relax: Progressive Muscle Relaxation

© Robert M. Oliva

Recent events in New York City, Pennsylvania, and DC has increased the anxiety and stress many of us are experiencing. Learning to relax can be very helpful in managing these new pressures and meeting the challenges of life. Under normal conditions life can be unsettling. Now we must be very serious about finding ways to manage our lives and stay on top of things.

In our fast paced and hectic lives, we sometimes miss the opportunity to take a break and really relax. Full body relaxation has been shown to help in making many of our everyday tasks just a little easier. It has also been effective for some in the management of anxiety, stress, high blood pressure, digestive upsets, etc. Deciding to set aside time to relax can be an important part of dealing with life in a more healthful way.

Relaxation can be achieved by practicing progressive muscle relaxation. It is a technique in which you focus on, tense and relax successive body parts. It was developed in 1920 by Edmund Jacobson who found that deep muscle relaxation could be achieved if the muscle is contracted prior to relaxing it. For maximum benefit, daily practice is recommended.

How to Relax:

Set aside 20 minutes of uninterrupted time. Sit comfortably with your legs uncrossed and your hands on your lap. Close your eyes and take three deep breaths. Try to empty your mind of any daily concerns or worries. If any thoughts intrude during the practice, imagine them drifting away. Continue to breathe deeply throughout the exercise.

· Focus on the feeling in your body. What parts are tense? What parts are relaxed?

· Tense your feet and hold it for two second. Release the contraction and imagine all the tension in your feet leaving your body through the soles of your feet.

· Tense your calf muscles and hold it for two seconds. Again, release the contraction and imagine that the calf is totally relaxed and free of tension.

· Repeat the tense and relax sequence with your thighs; buttocks; lower back.

· Tense the abdominal muscles by holding them in for one second as if preparing to take a punch. Release the contraction.

· Tense the shoulders by bringing them up to your ears for 2 or 3 seconds and them letting them fall. Imagine your shoulders as free of tension and weightless.

· Tense the muscles of your arms and hold it for 3 seconds. Release the contraction and feel the tension leave the arms.

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