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Progressive Muscle Relaxation

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Emma Bjornson

on 5 April 2016

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Transcript of Progressive Muscle Relaxation

Progressive Muscle Relaxation
How PMR
Reduces Stress
Guides patients to deeper breathing and better posture
Releases muscular tension in all major muscle groups one-by-one
As body relaxes, the mind follows
People who use PMR have less health issues
Increases overall awareness of muscle tension
Advantages / Disadvantages
Advantages
As compared to yoga or tai chi, you can use this technique at any time
It's not time consuming
It's easy to learn
Helps with physical ailments
Disadvantage
It doesn't totally resolve all stress
In some patients with depression or high anxiety levels, it might make them feel worse
the PMR does not get rid of the hormone cortisol and is not a strenuous physical activity
History
Originally developed by Edmund Jacobson in the 1920s
Studied how this technique helped patients cope with prolonged anxiety
Believed relaxing the muscles could relax the mind
He wanted to redefine what the word 'relax' meant in relation to 'tension'
Studied the correlation between body and mind and illness
Found that it improved sleep for insomniacs
Only recognized relaxation technique created in the U.S.
"Relaxation is the direct negative of nervous excitement. It is the absence of nerve-muscle impusle"
-Edmund Jacobson, M.D.
What Happens
In the Muscles
Within muscles, chemicals, known as neurotransmitters, are released from neurons to control muscle action
epinephrine, norephinephrine and AcetylCholine (ACh)
Muscles Contract in 3 ways
Concentrically (shortening)
Eccentrically (Lengthening)
Isometrically (No change in length)
Stress muscle tension is produced through isometric contraction.
Overtime, muscles shorten
PMR relieves the isometric tension, and reverses isometric muscle shortening
Misconceptions
Misconception: It only helps your body
Truth: It also helps relieve mental stress
Misconception: The client becomes dependant on using PMR to relieve stress
Truth: It aids the patient, but does not become a crutch
How It Is Used
Used in therapy
Therapists teach technique to patients so patients are able to incorporate it in day to day life
Used to reduce stress, anxiety, and insomnia
Also used to help reduce symptoms of chronic pain
Doctors use in combination with regular treatments for symptom relief in...
Headaches
Cancer Pain
High Blood Pressure
Digestive Disturbances
May help with quitting smoking
PMR within the General Stress Model
the PMR can be placed after perceived stress stage
It can affect the consequence stage
PMR helps to lessen physiological affects of stress
Also helps to lesson the intensity of emotional response
Sources
https://www.mentalhelp.net/articles/progressive-muscle-relaxation-for-stress-reduction/

http://benow.ca/misc/Edmund%20Jacobson-You%20Must%20Relax%20%5BHealth%5D%20%5BPsychology%5D.pdf

http://www.camcommons.org/progressive-muscle-relaxation-as-an-evidence-based-cam-treatment.html

http://www.healthline.com/health/what-is-jacobson-relaxation-technique

http://www.camcommons.org/progressive-muscle-relaxation-as-an-evidence-based-cam-treatment.html

http://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia
Full transcript