This Progressive Relaxation Exercise was developed by my colleague at Mae Tao Clinic. We used it at the Patient House at the end of each class and the patients found it very relaxing. The Mae La Camp counselors also liked it. I love it!
Why do we do progressive relaxation exercises?
Everyone has stress in their lives. Our bodies have automatic ways of responding because when we are stressed ( whether or not we feel we are stressed ) our body releases the hormone adrenalin which prepares us to respond by tensing our muscles. When our muscles remain tense for long periods of time we can develop headaches, pain in our backs and necks, tiredness, digestion problems and if we don’t pay attention to theses signs and symptoms we can develop more serious physical and mental health problems. Different people respond to these stresses in different ways. One healthy way to respond to stress is to learn to help our bodies and minds to relax. Progressive relaxation is one way to do this.
What does progressive relaxation mean?
Progressive relaxation is a two part skill anyone can learn to train their body to reduce muscle tension. First you will learn to recognize when your muscles are tense, then you will learn how to relax them by tensing and relaxing each muscle group one at a time.
As an introduction first tighten the muscles in one hand by making a fist; hold the tension for 8 -10 seconds and quickly release it. With the same hand, make a fist; hold it for 8 – 10 seconds and release it slowly this time. Notice that your hand and arm feel warm and the muscles soft. We will teach you to work through all the muscle groups of your body.
The second skill which is part of progressive relaxation is abdominal breathing. Like any new skill it takes practice to become good but most people get immediate benefit the first time they do progressive relaxation. It helps to practice 2-3 times a day when you are first learning.
Steps in progressive relaxation.
1) If you are comfortable lying on your back on the floor lie down now. If you do not want to lie down progressive relaxation can be done seated in a chair.
2) Close you eyes if you are comfortable doing so; keep them open if not.
3) Place one hand on your abdomen and breathe into your abdomen so that as you breathe in your hand rises. Do not force the breath. Breathe evenly, slowly, gently. Take 5 breathes to make sure your muscles are receiving the oxygen they need to relax.
4) Notice how your body feels. Do you have pain anywhere? Do your muscles feel tight or sore? If you feel any pain during the progressive relaxation stop tightening that muscle group and continue to breathe into your abdomen until we move to the next muscle group. Tell you counselor if the pain does not stop.
5) In your mind, rate how relaxed or tense you feel on a scale of 1 – 10; 1 being very relaxed 10 being very tense.
6) Focus your mind on your right leg. Point your toe away from yourself tightening the muscles in your right calf, hold it for 8 – 10 seconds and release it quickly. Wait 15 – 20 seconds and with the same foot point your toes away from you, hold it for 8 – 10 seconds and release it very slowly. With the same leg, tighten the muscles in your calf by pointing your toes to your knee, hold it for 8 – 10 seconds and release it quickly. Wait 15 – 20 seconds and with the same leg point you toes to your knee, hold it 8 – 10 seconds and release it very slowly. Notice that your lower leg feels warm, heavy and soft.
7) With the same leg, keeping the leg on the floor, lift the knee cap toward the top of the leg to tighten the thigh muscle, hold for 8 – 10 seconds and release quickly. Wait 15 – 20 seconds and with the same leg tighten the thigh by lifting the knee towards the top of your leg, hold it 8 – 10 seconds and release very slowly.
Repeat steps 6 and 7 with the left leg. Notice how heavy, warm and soft both you legs feel.
9) Remind patient to breathe evenly, deeply but gently.
10) Tighten and release buttocks first quickly then slowly using the same timeframe.
11) Tighten and release right fist, then left fist in the same quick then slow manner. Notice how heavy, warm and soft both arms feel.
12) remind patient to breathe evenly deeply and gently
13) Tighten and release neck muscles by bringing both shoulders to the ear, then pointing fingers to the floor first quickly then slowly in the same manner.
14) Remind patient to breathe evenly deeply and gently.
15) Tighten and release face muscles by squeezing eyes shut then opening mouth wide in the same manner.
16) Tighten and release all the muscle groups at the same time in the same manner.
17) Allow patient to relax and continue breathing for 2- 3 minutes before slowly opening their eyes and sitting up.
18) Review patients experience, have them rate their state of relaxation or tension on the same scale and compare with their score before the relaxation exercise.
19) Encourage patients to practice 2 times a day and once before sleeping and problem solve with patients possible obstacles to practicing.
20) Good progressive relaxation teachers practice progressive relaxation themselves!!!
