Progressive Muscle Relaxation Technique

Despite a great number of physical activities benefits in stress relief, it is difficult to implement it in an effective way. Firstly, the stress relief effect of a certain type of physical exercise may vary based on individual’s differences. The body may react differently in different age group, gender, income level, culture, education level and other segments parameter. Secondly, the lack of consistency makes the effect difficult to be maintained and the stress hence may rebound quickly. Therefore, the physical exercises need to be tailored regard to the different stressor. For example, high-energy and competitive type of exercise would be suitable for those who cannot directly express their anger emotion to colleagues and

Treatment of Generalized Anxiety Disorder often includes a lifestyle change and patients often resort to home remedies. The use of books, yoga, relaxation techniques (progressive muscle relaxation), and autogenic training may help relieve symptoms and promote a healthier way of living; physically and mentally. Studies have not been done on these strategies for there effectiveness but may have personal lifestyle improvements which aid in depleting anxiety. Some lifestyle changes such as daily exercising may have a physical and psychological benefit. Since anxiety is often accompanied by shallow breathing, exercising and deep breathing exercises such as in yoga may be beneficial to treatment. Therapists often use progressive relaxation techniques (tensing and relaxing of muscles one body part at a time) and relaxing visualization (meditation) which can be done at home on a regular basis and used when a patient finds themselves in a difficult situation which may increase anxiety (Goldburg, 2017). Anxiety may be triggered or relieved depending on who the patient is surrounded by. Another method of self-help would be to find a support system, or engage in social interactions with people who care about the patient; family, friends or significant other. When anxiety peaks and the patient begins spiraling, being able to talk to someone may bring relief. On the

During the activity, members of our group collected data by observing and documenting the six participants stated moods and our observation of their general body language and engagement with the activity. We took a poll of the participants moods before and after the breathing and stretching exercises and later compared these moods to reveal that half of the group, three out of six, stated they felt “stressed” before the

One of the most effective competing responses is progressive relaxation, or skeletal muscle relaxation. Progressive relaxation is generally a guided process of focusing on specific muscle groups and relaxing them one group at a time until one’s whole body is relaxed. Progressive relaxation can be done alone or with the guidance of a therapist. There are two types of progressive relaxation that are used in exposure therapy: tension and relaxation, and relaxation only. Both the tension and relaxation as well as the relaxation only method are carried out by taking deep breaths and focusing on one muscle group, of the 16 groups, at a time. The only distinction between the two types is that

Before, I start my workout I ride the stationary bike for a ten-minute warm-up. After completing my warm-up, I start my cardio journey on the elliptical machine. Once I overcome, the first 10 minutes oy the cardiorespiratory workout, my nemesis. The remaining 35 minutes are not painful to endure. As I proceed, my body tingles and produces heat. During this session, I sweat profusely, washing away small segments of stress. Afterward, my legs and arms feel like loose rubber bands, but, the pain feels exhilarating. Furthermore, my energy flow is improved, my body feels less stressed, and my mind is clear and free. I can breathe a sigh of relief and let out toxins that have poisoned my mind. Exercise utilizes all of my body components, which feels exhausting and exhilarating at the same time. My mind becomes more focused indicating that exercise results in improved concentration and alertness (Olpin & Hesson, 2016). When I leave through the door, I have a smile on my face and a renewed pep in my step. Overall, exercising works to manage stress allowing one to experience a feeling of euphoria, peace, and

This is withouta d oubt one of the best ways to relax and eliminate muscle pain after an intense workout. Furthermore, you will feel more energized and ready to go for another workout, if this is what you want. Massage chairs are very popular units these days, and they are highly recommended by lots of users, due to the relaxation moments that

After doing the progressive muscle training exercise, I was definitely more relaxed, my body did not feel as tense. Personally I think that learning about stress management techniques is very beneficial. Like it is stated in the book, “More than 60 studies have found that relaxation procedures an also help alleviate headaches, hypertension, anxiety and insomnia” (Myers, 2014, p. 409). For example, maybe you are sitting at work and you have an unbearable headache, doing these exercises can help alleviate the pain, and relax you at the same time. Another example, is when I’m just lying in bed and have insomnia, to me this is very frustrating, but now that I have learned about these exercises. This will help make the long sleepless nights disappear.

There are a number of relaxation techniques and they usually have one or more of the following characteristics:

The present article summarizes Ghoncheh and Smith’s (2004) 5 week study of the evoked effects of progressive muscle relaxation (PMR) and yoga stretching on R-states. Smith’s (1999a, 1999b, 2001, 2002) Attentional Behavioral Cognitive (ABC) relaxation theory proposes 15 psychological relaxation-related states (R-States): Sleepiness, Disengagement, Physical Relaxation, Mental Quiet, Rested/Refreshed, At Ease/At Peace, Energized, Aware, Joy, Thankfulness and Love, Prayerfulness, Childlike Innocence, Awe and Wonder, Mystery, and Timeless/Boundless/Infinite. Smith’s theory (1999a, 1999b, 2001, 2002) suggests “that different approaches

Recovery after exercise is crucial, whether it may be competitive athletics or amateur sports. The way in which a person recovers can affect how a person feels by reducing the negative post-exercise effects such as muscle soreness/stiffness and general muscle fatigue. Cold water immersion will be the first recovery modality reviewed. This method seems to be the most widely used recovery tool within athletics. A review of other recovery methods such as contrast water immersion stretching, self-myofascial release, and massage will be completed to show as comparison to cold water immersion.

These measures reduce the heart’s oxygen demand and help alleviate chest pain and ensuing anxiety. Chest and head elevation eases lung ventilation. Sitting with the shoulders pulled slightly back allows unrestricted movement of the diaphragm. Decreasing anxiety reduces circulating catecholamine levels, thus decreasing blood pressure and myocardial oxygen consumption.

This was an interesting experience to say the least, I have never ever lead something like this in my life. Therefore, they were many mishaps and funny circumstances. Nonetheless, it was an enlightening experience I will not easily forget. First and foremost, I have noticed that few of the muscle relaxation script, I read were not properly written. What do I mean by that? I mean that they do not properly detailed what they want the participant to do. This leads me to word many actions they wanted differently to get the proper reaction they were meant to get. The script I ended up picking at the end was extremely well written on what they wanted you to achieve with your body.

Massage therapy and chiropractic therapy are the most widely CAMs in the United states. Spinal manipulation involves the cyclical movement of a joint, while a massage involves the rhythmic compression of sights of tense bands of skeletal muscle fibers. Both methods are thought to induce a relaxation response - lower blood pressure and heart rate, decreased oxygen consumption and muscle tension, and lower levels of cortisol and noradrenaline, which is ultimately attributed to its beneficial effect.

Relaxation has never been easy, but it has been proven to occur when one’s mental processes and muscles have been relaxed. It is a very safe method and can be practiced through many different techniques. It has remained side by side to help with areas of therapy and has been very beneficial to countless of people worldwide.

- Relaxed breathing - a technique that involves deep, even breathing by straining the diaphragm to expand the lungs. The purpose is to slow down breathing, inhale more oxygen and relax your shoulders, neck and upper chest while breathing, so practically more efficient breathing.