Progressive muscle relaxation is recommended for relaxing body muscles so that they can better cope with stress. This is a self-regulating technique aimed at achieving deep psychophysical relaxation by reducing the activity of the central (and autonomic) nervous system. It releases physical and mental tension, replacing it with calmness and relaxation. The technique was developed by American physician Edmund Jacobson (1938), one of the pioneers of behavioural medicine, and it is often referred to as Jacobson’s Progressive Relaxation Method. The term “relaxation” (in its active form) should be emphasised because the effectiveness of this technique is based on actively becoming aware of the difference between tense and relaxed muscles, which is essential for easier maintenance of physical relaxation. The physical relaxation that occurs during the practice of this technique quickly transitions into mental calmness and a sense of peace.
According to Jacobson, one should strive to relax muscles by activating the musculoskeletal system and paying attention to the difference between tense and relaxed muscles, as only in this way can “muscle memory” retain the sensation of relaxation.
The technique can be performed while standing, sitting, or lying down. It should be practiced at least once a day. Progressive muscle relaxation involves tensing and relaxing each muscle group, paying attention to the difference in sensation between tense and relaxed muscles. It is important not to strain yourself, but rather to use 75% of your strength. First, slowly but firmly clench your right fist (as if you are squeezing a dish sponge) until you feel a slight change. Then, relax the muscles of the hand and clench your fist again, keeping the muscles tense but not overstrained. If your muscles twitch during the exercise, you are straining too much. Tighten only the muscle group you are working on.
You should stop when the muscle relaxes. You should do this each time before moving on to another exercise. Take at least 15 to 30 seconds for this. In these exercises, the way you breathe is also important. Unlike relaxation through breathing techniques, in progressive muscle relaxation, you do not control your breathing. Instead, as you tense each muscle group, inhale as the muscles tighten and exhale with relief when they relax. Then, focus on the feeling of satisfaction caused by the muscle relaxation, breathing slowly and evenly.
Before Starting the Exercise, Consider the Following Guidelines:
· Practise the technique at least one hour after eating.
· Do not smoke or drink coffee for at least half an hour before the exercise, but you can drink green tea.
· Begin the exercise in a seated position. If you practise while lying down, you might fall asleep.
· After the exercise, sit for a few minutes and stretch. If you practised lying down, first sit for a few minutes to allow your blood pressure to return to normal.
Once you are comfortably seated, you can close your eyes to refocus your attention on the muscle group you want to work on.
We also recommend watching a video to make the exercise easier to perform. (Link needs to be added)
If this type of relaxation seems too complicated for you, you can also consider other ways to relax your body. You can try simple stretching exercises, making sure to stretch the entire body, but be careful not to overstretch your muscles, as this can easily lead to injury.