Please click this botton to transmit Progressive relaxation music

 

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Origin:

Progressive relaxation was developed by Edmund Jacobson, a physician in 1930's. He taught his patients a series of exercises in order to reduce their muscle tension syndrome. Firstly, it required them to contract a muscle group, then relax it, and then move from one muscle group to another. The purpose was to teach them to recognize what their muscle tension and relaxation felt like, and to familiar with progressive relaxation training, so that they could practise progressive relaxation when they felt tense.

Benefits of Progressive Relaxation Training:

(1)	Physiological aspects: It can relax smooth muscles, gastrointestinal and cardiovascular systems. It can reduce tension and headaches.
(2)	Psychological aspects: It can minimize depression and anxiety, boost self-esteem, make sleep easier, increase job and competitive performances.

Prerequisites:

(1)	Cues Identifying Tension It is important to recognize the cues for your tension. When you are tense, you may have backache, headache or aches in shoulders and neck. You may tremble, and feel itch and muscle tension. When you can identify these cues, you can develop exercises to release your stress.
(2)	Environment When performing progressive relaxation training, the environment should be relatively quiet and distraction-free. You have to switch off your mobile phone and pager. Make sure the room is warm and the light is dim. Avoid wearing tight clothing and jewelry. You can take off your shoes if necessary. When you feel uncomfortable or feel your muscles are strained, pained or cramped, you have to stop the practice immediately.
(3)	Body Position When practising progressive relaxation training, you have to stretch out on the mat. The purpose is to let your body supported by the floor, not by your muscles. Therefore, when you are lying on the floor, you can stretch out your hands and legs as much as possible. If you want to be more comfortable, you can put a pillow under your neck or knees. Make sure you are relaxed and comfortable before your practice.

The tape shows you how to relax four major muscle groups in your body. First, your hands and arms; second, your head and neck, and shoulders; third, your chest and stomach, and lower back; and fourth, your legs and feet. Sit in a comfortable chair or lying down. Put your arms at your sides and legs slightly apart. Move around a little until you are comfortable. Follow these simple instructions carefully.

 

(Head and Neck)Now we'll give some attention to your head, neck, and shoulders. From the point of view of stress, these muscle groups contain the most important muscles in your body. Turning the focus to your head, raise your eye-brows as high as you can and hold it. Now relax and smooth it out. Let yourself imagine your entire forehead and scalp becoming smooth and at rest. Raise your eye brows again as high as you can. Let it all go. Allow your forehead to become as smooth as silk. Close your eyes now and squint them together very tightly, hold them together and now relax your eyes. Let them remain closed -- gently and comfortably. Once more, close your eyes very tightly, hold them shut tight, and relax. Enjoy your smooth, relaxed face.

Now shrug your shoulders. Keep the tension as much as you hunch your head down between your shoulders. Now relax your shoulders and allow them to drop back. Feel the relaxation spreading through your neck, throat, and shoulders. Feel the relaxation spreading through your neck, throat, and shoulders. Feel relaxation deeper and deeper. Once again, hunch your shoulders. Now relax.

(Chest and Stomach)Give your body a chance to relax as you move your attention down to your chest. Feel the comfort and heaviness. Now, breathe in and fill your lungs completely. Push out your belly with your breath, hold your breathe. Notice the tension in your chest. Now exhale, letting the air hiss out of your mouth. Continue breathing normally; continue relaxing, letting your breathe come freely and gently for the next 30 seconds. Now take another deep breathe and hold it. Notice the tension in your chest. Now exhale loudly through your mouth, blowing the air out in a smooth stream. Resume normal easy breathing. For the next 30 seconds, just breathe slowly, feeling a sense of calm and peace spreading throughout your body. Fine. Next, tighten your stomach and hold it. Relax, notice the difference between your rigid stomach muscles and relaxed feeling. Now put your hand on your stomach; breathe deeply into your stomach, pushing your hand up; hold, then relax. Feel how the breathing deepens the feeling of relaxation. Now, without straining, arch your back. Concentrate on the tension in the lower back. Now relax; relax, deeper and deeper. Once more, arch your back and tense the muscles of your lower back; hold it and relax. Be still a moment and let the relaxation sink into your body.

(Legs and Feet)Finally you can work on relaxing the big powerful muscles of your legs. Tighten your buttocks and tighs by pressing your heels into the floor as hard as you can. Focus on the tension and now relax. Notice the profound difference. Again, press your heels downward to put tension on your buttocks and thighs; hold it; hold it; and relax. Now curl your toes slowly downward, making your calves tense. Don't strain too hard or your feet may cramp. Hold it and relax, letting the looseness flood your calf muscles. Curl your toes down and under again, tensing the calf muscles; hold it and relax. Notice how relaxed your calves feel. Good. Bend your toes towards your face, putting strain on your shins. Hold your toes up and notice the tension. Let go and allow your shins to relax. Again curl your toes up and tense your shins and release. Notice the difference between the tension and relaxation. Now lie or sit still and feel a heaviness throughout your body; let the relaxation deepen, relax your feet, ankles, calves, shins, knees, thighs, and buttocks. Let the relaxation spread to your stomach, lower back, and chest. Let go more and more; experience the relaxation deepening in your shoulders, arms, and hands, deeper and deeper. Notice the feeling of looseness and relaxation in your, neck, jaws and all your facial muscles. Take a deep breath, hold it a moment and let it out slowly. When you open your eyes in awhile, you will feel alert and refreshed. As you go back your daily routine, you will recall the stage of deep relaxation and use the memory to relax the muscles that will otherwise tense up during stress. Now continue breathing slowly. Visualize the details in the room around you. When you feeling ready, open your eyes slowly. Orient yourself to your surroundings. Get up slowly and stretch. Notice how relaxed, refreshed, and alert you feel. This feeling can be yours anytime you want to achieve it.