Progressive Muscle Relaxation relaxes the body and the mind. Whether it’s anxiety or just a feeling of stress, our bodies can become tense or rigid. The good news is, with Progressive Muscle Relaxation you can teach your body to relax and train yourself to be calm. If you feel tense like an overused rubber band, or you’ve recently murdered your stress ball, this technique is for you.

What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation (PMR) relieves muscle tension. Using this two-step method is easy. All you have to do is tense up a targeted group of muscles and then release them all at once. The results aren’t just physical, because relaxing our bodies also relaxes our minds.

That’s right, just two steps:
  1. Tense
  2. Release

No, I’m not referring to kegel exercises… but wait… maybe it would work???

What does the research say about Progressive Muscle Relaxation therapy?

In 2000, a 12-week study was performed to test the effectiveness of PMR and Cognitive Therapy. Researchers found that both types of therapies were effective. Even over a long period of time, the therapies improved worries, anxiety, and depression of the individuals in the study. BMC Psychology published a review of ten-years of data, showed the same outcome. Progressive Muscle Relaxation therapy is good for easing anxiety. This therapy works good alongside other methods, but it’s also powerful when used on its own.

Progressive Muscle Relaxation significantly helps with worries, anxiety, and depression.

It may take a few sessions to master this method, but it’s nearly impossible to feel tense when your body is relaxed. When you practice, you’ll begin to notice the tension in your muscles and you’ll also begin to master relaxing the muscle groups. As you tense your muscle groups, inhale. As you relax the muscles, exhale. Due to the effectiveness of breathing techniques, the effects of the muscle relaxation therapy will be amplified.

Need a stress ball or a chew toy?
Chew toy, anyone?

Use PMR anywhere. If you want to fall asleep, Progressive Muscle Relaxation can help with that, too. Learn more about how to use PMR through watching videos or using guided audio tracks. Regardless of the cause of tension, Progressive Muscle Relaxation can create a sense of calmness in your body.

 

Note: The tensing of muscles should not cause pain. If you have any medical issues, it would be wise to consult a doctor before trying PMR techniques.