You may have heard of Progressive Muscle Relaxation, otherwise known as PMR. It’s often used to reduce feelings of stress and anxiety, help with insomnia and even reduce symptoms of some kinds of chronic pain. It’s essentially a deep relaxation technique that works by tensing one muscle group at a time, then releasing that tension. It has been used by medical professionals alongside other treatment for relieving symptoms of things like headaches, high blood pressure and even cancer pain. It has many benefits including feelings of wellness, decreased muscle tension, reducing fatigue, stress and anxiety.
When we’re stressed or anxious, we can experience muscle pain tension and stiffness. PMR works to reverse these effects on the body by lowering our heart rate, calming our mind and reducing tension.
PMR was started by an American physician called Edmund Jacobson back in the 1930s after he noticed that many of his patients were suffering with muscle pain and tension. When he told them to relax, he realised that most of them weren’t connected enough to their physical tension to release it and they weren’t able to enter a state of total relaxation.
It’s a very easy technique to master and it just takes 10 to 20 minutes out of your day. So, how do you do it? Firstly, make sure you’re sitting or lying down, preferably wearing something comfortable and in a quiet, peaceful environment.
- Inhale and tense one muscle group, such as your toes, for between five and ten seconds. Then exhale and release the tension.
- Take a break for 10 to 20 seconds and then do the same thing with your next muscle group, like your calves.
- Take time to work your way up to the top of your body gradually tensing and releasing the muscle groups.
At Dalton Wise, we offer an in-depth PMR session as a relaxation therapy. In these sessions we focus on relaxing your body and mind, which enables us to manage the thinking process and potentially clear the mind of thoughts. It’s also the first stage of our hypnotherapy process.
Why not start practicing this technique from today? Let us know how you feel afterwards!
Get in touch with us if you would like more information about any of our sessions.
For more information on PMR click here
Plus, don’t forget to check out last week’s Wellness Wednesday post all about the benefits of a good sleep routine here