Progressive Muscle Relaxation 1 Background u Edmund Jacobson

Progressive Muscle Relaxation 1

Background u Edmund Jacobson, M. D. u Relaxed body Relaxed mind u No emphasis on clearing the mind 2

Assumptions u Muscles are more relaxed after tension u Contrast between tension and relaxation u Isolates muscle groups u Systematic progression u Decreases muscle tension 3

Using PMR: Helpful Hints u Quiet place u Comfortable position u Deep breathing u Practice regularly u Whole body vs. specific muscle groups u Focus on the release of tension 4

Using PMR: Helpful Hints u Combine with other techniques u Practice in different settings u Develop a relaxation cue u Use before bed u Cautions: – Know your body – Blood pressure – Use with children 5

Progressive Muscle Relaxation 6

Choosing the right relaxation technique for you u People respond in different ways to the various techniques u Personality characteristics u Typical response to stress characteristics u Trial and error 7

Discussion questions Of the relaxation techniques discussed in class, which work best for you? Why? u What, if anything, made you feel at all uncomfortable about any of the techniques? u Have you used any of the techniques outside of class? Will you? u Share any problems or questions you may have about the techniques. Discuss these within the group to find solutions. u How can these techniques apply to your workshop topic? u If there is time left over, use that time to discuss the progress on your workshop. u 8