While it’s normal to feel stressed sometimes, if it builds up or you experience it for some time, you could develop muscle tension. This is when a muscle contracts and then doesn’t release. Stiff and achy muscles (particularly in the upper body, like the neck or jaw) are a common sign that you’ve developed tension. If left untreated, it can lead to tension headaches and other health problems.
One way to relieve muscle tension is progressive muscle relaxation (or PMR).
The dedicated team of Physio at A Pinch of Prevention has plenty of experience using outcome-focused treatments and preventative therapies, like progressive muscle relaxation, to treat conditions like muscle tension. If you are struggling with stress-related pain, book an appointment with our team today.
What is Progressive Muscle Relaxation?
Created by American physician Edmund Jacobson in the 1920s, progressive muscle relaxation is based on the theory that physical relaxation also promotes mental relaxation. A muscle can be relaxed by tensing and then releasing it; Jacobson discovered that this practice also relaxes the mind.
PMR requires an individual to work on a single muscle group at a time, allowing them to notice the tension in that area. Tensing each muscle group before relaxing is an essential part of the practice, as it helps to emphasise the sense of relaxation.
What are the Benefits of Progressive Muscle Relaxation?
Studies have shown that progressive muscle relaxation may offer many health benefits, including:
- Reduction in symptoms of anxiety, depression, stress, and tension.
- Improvement in quality of sleep.
- Reduction in symptoms of chronic non-specific neck pain.
- Reduction in chronic lower back pain.
- Improvement in systolic blood pressure.
- Decrease in the frequency of migraine episodes.
- Reduction in temporomandibular joint (TMJ) symptoms.
How Do I Perform Progressive Muscle Relaxation?
Progressive muscle relaxation is something that can be easily done at home – you don’t need any special gear or equipment.
Before getting started, you’ll need to find somewhere quiet where you won’t be easily distracted. You’ll need at least 15 minutes, possibly more, so don’t attempt PMR when you’re in a rush. It’s most effective if you can lie down and stretch out, but sitting comfortably also works fine – just avoid crossing your legs so that your circulation isn’t affected.
Tense each muscle group and hold it for five seconds. Exhale as you let your muscles relax fully for 10 to 20 seconds, then move on to the next muscle group.
The order that we recommend using is top to bottom, so start with your head and face (make a tight grimace to tense the muscles) then work your way down through your neck and shoulders, chest, abdomen, buttocks, arms, hands, thighs, knees, calves, and feet.
Some people like to break this down even further by focusing on one arm or leg at a time, but this is a personal preference.
I’m New to Progressive Muscle Relaxation – Do You Have Any Tips?
While PMR is something that anyone can do, we understand that a beginner may feel a little apprehensive and not sure where to start. Some handy tips that we can share include:
- Turn off your phone to ensure that all distractions are avoided.
- Avoid holding your breath, as this can cause more tension. Instead, inhale deeply when you tense your muscles and exhale fully when you relax them.
- Wear loose, lightweight clothing for maximum comfort.
- Listen to a PMR recording or have a practitioner walk you through the technique the first few times.
Are There Any Other Ways to Relieve Muscle Tension?
Other techniques can be used to manage stress levels and ease muscle tension. The trick is to try several methods to determine which works most effectively for you, whether that be a single technique or a combination.
Other techniques include:
- Massage therapy.
- Deep breathing exercises.
- Yoga.
- Exercise.
- Hot baths (with or without Epsom salts).
- Guided imagery and other mind-body techniques.
Learn More About Progressive Muscle Relaxation with A Pinch of Prevention
Book an appointment with A Pinch of Prevention today and our dedicated team can help determine whether progressive muscle relaxation may be of benefit to you. We aim to address your current health concerns, as well as equip you with the skills and knowledge to prevent future issues.
If you’re suffering from muscle tension as a result of stress or even overuse, PMR is a technique that you may find beneficial for relaxing physical tension and easing stress and/or anxiety. While PMR is a valuable tool in the treatment of muscle tension, your practitioner will be able to provide further guidance.
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