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Progressive Muscle Relaxation

Progressive Muscle Relaxation. Background. Edmund Jacobson, M.D. Relaxed body  Relaxed mind No emphasis on clearing the mind. Assumptions . Muscles are more relaxed after tension Contrast between tension and relaxation Isolates muscle groups Systematic progression

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Progressive Muscle Relaxation

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  1. Progressive Muscle Relaxation

  2. Background • Edmund Jacobson, M.D. • Relaxed body  Relaxed mind • No emphasis on clearing the mind

  3. Assumptions • Muscles are more relaxed after tension • Contrast between tension and relaxation • Isolates muscle groups • Systematic progression • Decreases muscle tension

  4. Using PMR: Helpful Hints • Quiet place • Comfortable position • Deep breathing • Practice regularly • Whole body vs. specific muscle groups • Focus on the release of tension

  5. Using PMR: Helpful Hints • Combine with other techniques • Practice in different settings • Develop a relaxation cue • Use before bed • Cautions: • Know your body • Blood pressure • Use with children

  6. Progressive Muscle Relaxation

  7. Choosing the right relaxation technique for you • People respond in different ways to the various techniques • Personality characteristics • Typical response to stress characteristics • Trial and error

  8. Discussion questions • Of the relaxation techniques discussed in class, which work best for you? Why? • What, if anything, made you feel at all uncomfortable about any of the techniques? • Have you used any of the techniques outside of class? Will you? • Share any problems or questions you may have about the techniques. Discuss these within the group to find solutions. • How can these techniques apply to your workshop topic? • If there is time left over, use that time to discuss the progress on your workshop.

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