Why Should We Tighten Our Muscles When We Wish to Relax?
Progressive Muscle Relaxation
When we are tense, stressed, anxious, or angry, different muscles groups of our body contract. Such instinctive reaction used to help our ancestors to
survive in face of predators by making them react faster. Unfortunately, the instinct that helped our ancestors interferes coping with modern life’s stresses and threats.
Dr. Jacobson, an American Cardiologist, was aware to the fact, that many of his patients look very tense. He used to suggest that they take a vacation in order to relax, but he noticed that although
they enjoyed the vacation, they came back to his office very tense. Dr. Jacobson developed a technique to help his patients relax; he called it “Progressive Muscle Relaxation.” He discovered that
tensing and relaxing, in succession, different muscle groups of the body, produces a deep state of relaxation. In 1929 he published his technique in a book and since then, Progressive Muscle
Relaxation has became the best-known way to relaxed one’s tight muscles. There are many variations of Jacobson’s technique, the following is mine.
The exercise may be performed by sitting on a comfortable armchair or lying down in bed, on your back with your closed eyes.
• We start by breathing deeply three times, the way it is described in chapter Relaxation Breathings. As we exhale, we imagine that tension throughout our body begins to flow away
• Count silently from one to five, while tightening your two hands. As you make a fist, imagine that you squeeze all your negative feelings such as frustrations, anger and hurt. When you reach
number five, start counting backward as you gradually release the tension in your fists. Since you tightened and relaxed the muscles in your hands, you increase the blood flow towards the fingers. Be
aware that your hands feel heavier then before. The heavier they feel, the more relaxed they are.
• Count silently from one to five, while pushing your two legs away form your body. As you push them away, imagine that you push out of yourself all your negative feelings such as frustrations,
anger and hurt. When you reach number five, start counting backward as you gradually release the tension in your legs. Since you tightened and relaxed the muscles in your legs, you have increased the
blood flow towards the toes. Be aware that your legs feel heavier then before. The heavier they feel, the more relaxed they are.
• Without counting, squeeze all the muscles in your abdominal, chest, back and shoulders. When you are ready, relax all the muscles in your body. Take a deep breath and as you exhale, let go
of all the tension that you have been accumulating lately.
• Without counting, squeeze all the muscles in your face. Make like a sour face and when you are ready, relax all the muscles in your face and open your lips a little bit. Take a deep breath and
as you exhale, let go of all the tension that you have been accumulating lately.
• Stay relaxed for a while and when you are ready, open your eyes with a smile.
