Progressive Muscle Relaxation

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Progressive Muscle Relaxation
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Background

• Edmund Jacobson, M.D.
• Relaxed body ? Relaxed mind
• No emphasis on clearing the mind

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Assumptions

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

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Using PMR Helpful Hints

• Quiet place
• Comfortable position
• Deep breathing
• Practice regularly
• Whole body vs. specific muscle groups
• Focus on the release of tension

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Using PMR Helpful Hints

• Combine with other techniques
• Practice in different settings
• Develop a relaxation cue
• Use before bed
• Cautions
• Know your body
• Blood pressure
• Use with children

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Progressive Muscle Relaxation
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Choosing the right relaxation technique for you

• People respond in different ways to the various
  techniques
• Personality characteristics
• Typical response to stress characteristics
• Trial and error

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Discussion questions

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