Progressive Muscle Relaxation


Directions:
  1. On each of two consecutive days, set aside 5-10 minutes to practice PMR.
  2. Write a one paragraph reaction paper in which you describe your experience.
  3. Submit your reaction paper to the instructor
  4. You may follow the written directions below or either of these audio versions
    version 1 recorded by Steve Sprinkle, former director of the Counseling Center at Hobart and William Smith College.
    version 2 downloadable MP3 from the University of Texas, Austin, Student Counseling Center.
Print out these directions and read them before beginning.

Developed by American physician Edmund Jacobson in 1938, Progressive Muscle Relaxation (PMR) involves tightening individual muscles or muscle groups for five seconds and slowly releasing to create a reflex relaxation.

You can start at your feet and progress toward the your head or vice versa, whichever is most comfortable for you.

The PRM exercise described in this assignment takes 15-20 minutes. You can abbreviate it or work through it more than once, as you desire.

Research shows that PMR is excellent for helping people sleep. If you find yourself in bed unable to sleep because of body tension or the whir of thoughts in your mind, get out of bed, lie down on the floor, and do this exercise.

Some people experience muscle cramps while doing this exercise, especially in their feet. If a muscle cramps, do two things...

  1. try to straighten out the muscle
  2. "breathe through" the muscle: close your eyes and imagine that air is entering your body through the tight muscle instead of your lungs
If cramping or any other aspect of this exercise is uncomfortable, you can stop.

Phase 1: Sinking into the floor
  1. Put yourself in a quiet, comfortable surroundings
  2. Shoes off, clothes loosened
  3. Lie on your back
  4. Set feet slightly apart with palms facing upwards
  5. Close eyes; breathe naturally
  6. Observe thoughts without focusing on them
  7. As if it were a sponge, imagine the surface on which you are lying drawing tension from your body.
  8. Breathe naturally
  9. Lie quietly for at least two minutes
Phase 2: Lower Body PMR
  1. Focus your awareness on your feet. Breathe normally
  2. Keeping heel on the floor, point the toes on your left foot away from you as far as you can.
  3. Hold five seconds and slowly release
  4. Repeat for right foot
  5. Rest, breathe naturally, and observe the sensation that follows
  6. Keeping your heel on the floor, point the toes on your left foot toward you as far as you can.
  7. Hold five seconds and slowly release
  8. Repeat for right foot
  9. Rest, breathe naturally, and observe the sensation that follows
  10. With leg outstretched, tighten the thigh muscles of your left leg
  11. Hold five seconds and slowly release
  12. Repeat for right leg
  13. Rest, breathe naturally, and observe the sensation that follows
  14. Tense pelvic (butt) muscles
  15. Hold five seconds and slowly release
  16. Rest, breathe naturally, and observe the sensation that follows
Phase Three: Upper Body PMR
  1. Tense stomach muscles
  2. Hold five seconds and slowly release
  3. Rest, breathe naturally, and observe the sensation that follows
  4. With palms turned down and keeping forearm on the floor, bend your left hand at the wrist and point the fingers back as far as they will go
  5. hold 5 seconds and slowly release.
  6. Repeat for right hand
  7. Rest, breathe naturally, and observe the sensation that follows
  8. With palms turned up and keeping forearm on the floor, bend your left hand at the wrist and point the fingers toward your face as far as they will go
  9. hold 5 seconds and slowly release.
  10. Repeat for right hand
  11. Rest, breathe naturally, and observe the sensation that follows
  12. Tense muscles of the left upper arm
  13. Hold five seconds and slowly release
  14. Repeat for right arm.
  15. Rest, breathe naturally, and observe the sensation that follows
  16. Tense the muscles in your back
  17. Hold five seconds and slowly release
  18. Rest, breathe naturally, and observe the sensation that follows
  19. Tense the muscles in your shoulders
  20. Hold five seconds and slowly release
  21. Rest, breathe naturally, and observe the sensation that follows
Phase Four: Head and Neck PMR
  1. Tense the muscles in your neck
  2. Hold five seconds and slowly release
  3. Rest, breathe naturally, and observe the sensation that follows
  4. Tense the muscles in your face
  5. Hold five seconds and slowly release
  6. Rest, breathe naturally, and observe the sensation that follows
  7. Close your eyes and squeeze lids tightly shut
  8. Hold five seconds and slowly release
  9. Rest, breathe naturally, and observe the sensation that follows