Progressive muscle relaxation
Muscle relaxation technique / From Wikipedia, the free encyclopedia
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Progressive muscle relaxation (PMR) is a method of deep muscle relaxation that does not involve any medications, meaning it is a non-pharmacological intervention.[1] The idea behind progressive muscle relaxation is that there is a relationship between a person's mind and body.[2][3] The body responds to its environment by creating certain mind or body states such as anxiety, stress, and fear.[4] When the body is in these states, the muscles tense up.[5] Progressive muscle relaxation aims to reverse these body states back to more neutral, relaxed states.[6]
The technique is a two-step process.[7] It involves learning to relieve the tension in specific muscle groups by first tensing and then relaxing each muscle group.[3] When the muscle tension is released, attention is directed towards the differences felt during tension and relaxation so that the patient learns to recognize the contrast between the states.[8][9]
Progressive muscle relaxation is used in many ways.[2] It can influence conditions like anxiety, insomnia, stress, depression, and pain and may have beneficial long term effects.[1][2][10][11] It is also effective for many populations, including both children and adults.[12] People in many different situations can learn to perform progressive muscle relaxation.[3] It is simple to learn and is used in hospital and non-hospital settings.[12]