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Why is it so important to learn to relax? Well, When we relax our body and our mind, we automatically exclude the tension that tightens our muscles. This is how relaxation exercise reduces stress and anxiety, and produces a feeling of well-being.

There are many way to relax, but one of the most simple and easily learned techniques for relaxation is Progressive Muscle Relaxation (PMR).

Progressive muscle relaxation is a technique of stress management developed by American physician Edmund Jacobson in the early 1920s. Jacobson argued that since muscular tension accompanies anxiety, one can reduce anxiety by learning how to relax the muscular tension (Wikipedia).

The PMR procedure teaches you to relax your muscles through a two-step process. First you deliberately apply tension to certain muscle groups, creating tension for 8 -10 seconds and turn your attention to noticing how the muscles relax as the tension flows away.

For example: take your right hand, tighten it into a fist, and notice what happens. You can feel the muscle tension increase in your hand and up your forearm. The longer you hold it, the more tense it becomes. You become aware that it does not feel good.

There are many other way to relax, you can create variety on the sequence. But, there are some most recommended sequence, such as right foot, right lower leg and foot, entire right leg, left foot, left lower leg and foot, entire left leg, right hand, right forearm and hand, entire right arm, left hand, left forearm and hand, entire left arm, abdomen, chest, neck, shoulders, and face.

The relaxation response brings about decreased muscle tension, lowered heart rate and blood pressure, a deeper breathing pattern, calming of the belly, and a peaceful, pleasant mood. Hmm.. It is a great technique for reducing overall body tension.

Topik: Exercises, General, Habits, Therapy, Treatment