Deck 25: Progressive Muscular Relaxation

Question 1

Explain the rationale for PMR as a relaxation technique.

Answer 1

Progressive Muscular Relaxation (PMR):
A process of tensing and then relaxing the muscle group in a systematic manner by the progressive fashion for reducing the muscle tension is termed as PMR.
The muscle contraction is controlled and regulated by various methods such as eccentric contraction (lengthening muscle fibers during muscle contraction), concentric contraction (shortening muscle fibers during muscle contraction), isometric contraction (there is no visible changes in muscle fibers during muscle contraction), and residual tension (the visibility of muscle tension is slight for the people who think they are actually relaxed).
Muscle tension may manifest in different types such as headaches due to tension, lower-back pain, temporomandibular joint dysfunction, and stomach cramp. PMR technique is exclusively designed to reduce the muscle tension.

Question 2

Describe in simple terms how to do PMR for relaxation.

Answer 2

Progressive Muscular Relaxation (PMR):
A process of tensing and then relaxing the muscle group in a systematic manner by the progressive fashion for reducing the muscle tension is termed as PMR.
The muscle contraction is controlled and regulated by various methods such as eccentric contraction (lengthening muscle fibers during muscle contraction), concentric contraction (shortening muscle fibers during muscle contraction), isometric contraction (there is no visible changes in muscle fibers during muscle contraction), and residual tension (the visibility of muscle tension is slight for the people who think they are actually relaxed).
Muscle tension may manifest in different types such as headaches due to tension, lower-back pain, temporomandibular joint dysfunction, and stomach cramp. PMR technique is exclusively designed to reduce the muscle tension.
The following are the ways todo PMR for relaxation:
1. The muscle group progression should begin with lower edge and then move up to head
2. Muscle should be isolated at the time of contraction stage leaving all other muscles to relax
3. The targeted muscle group in both the side of the body must be contracted simultaneously
4. The contraction must be held at least 10 seconds and entire relaxation stage must be for 45 seconds
5. The focus of an individual should be in the intensity of contraction and sensing the level of tension produced.
6. During each muscle group relaxation stage, the special consciousness should be focused on relaxation, compared to the muscle contraction at the present