Smile! You’re at the best WordPress.com site ever

Posts tagged ‘psychiatrist and physiologist Edmund Jacobson’

Day 5: The Inward Journey: Holding onto the Real Me through deep progressive muscle relaxation technique and looking at the possibility of sharing the practice of with someone else. If you do what your Irish Mammy says, you will always find your way home

 

DSC_0854

Deep Progressive Muscle Relaxation Technique

Progressive muscle relaxation technique was first identified in the late nineteen twenties by pioneering physician, psychiatrist and physiologist Edmund Jacobson, who made it his life’s ambition, to establish a connection between muscle tension and illness.

His major work ‘You Must Relax’ released in 1934 is available free. Just google it and download.

It is an easy read.

And of course the master can explain the relationship between stress and illness must better than I can.

How to do the Deep Progressive Muscle Relaxation Technique.

First let me explain what it is; Progressive muscle relaxation technique was first identified in the late nineteen twenties by pioneering physician, psychiatrist and physiologist Edmund Jacobson, who made it his life’s ambition, to establish a connection between muscle tension and illness.

His major work ‘You Must Relax’ released in 1934 is available free. Just google it and download.

It is an easy read.

And of course the master can explain the relationship between stress and illness must better than I ca

How to do the Deep Progressive Muscle Relaxation Technique.

Getting started …

DSC_0839

Assume a comfortable position, sitting on a soft chair or lying down. Either way, make sure your head is supported. It is a good idea to cover yourself with a warm blanket. It will help you to feel safe and secure and also keep you in a state of relaxation if your body temperature drops. This can happen when the pulse rate decreases and blood pressure falls in states of deep relaxation.

Loosen any tight garments; take off shoes, glasses, contact lenses, tight belts, and jewellery.

Decide not to worry about anything — give yourself permission to put aside the concerns of the day. If there is something bothering you, it is preferable to write it down before the relaxation exercise. It can be dealt with at a later time.

The Technique..

  • Start with breathing.
    • Breathe in deeply and slowly. Imagine that you are breathing in good energy and light, which is soothing and healing to your body, and with every exhalation, you are letting go of tension tiredness and general aches and pains in your body.
  • When you are ready, allow yourself to concentrate on all the muscles in your body starting at your feet and moving up through your body one step at a time, each time tensing, holding and relaxing
  • Bring your concentrate on your feet.Tighten your feet by curling your toes downwards. Hold for ten seconds and then quickly release and relax and on up through your body
  • Tighten calf muscles hold and relax
  • Tighten thighs, hold and relax
  • Tighten buttocks, hold and relax
  • Tighten spine, hold and relax
  • Next, bring your attention around to the front of your body, starting at the pelvis
  • Tighten your pelvis  hold and relax
  • Tighten lower abdomen hold and relax
  • Tighten stomach, hold and relax
  • Tighten the muscles of your chest by taking in a deep breath. Hold for ten seconds and release slowly. Imagine the tension in your chest flowing away with every the exhalation you make.
  • Now, move your concentration to your shoulders. First, raise them as far as you can as if you were trying to touch your ears. Hold, tense, release, and relax
  • Move your concentration towards your arms. Draw your forearms up towards your shoulders. Hold, tense, release, and relax. Extend your arms out straight, locking both elbows. Hold, tense, release, and relax. Then, tighten your  fists, hold and relax
  • Move your concentration to your neck. Rotate your head to the left and then to the right
  • Finally, bring your attention to the head area
  • Tighten your forehead hold and relax
  • Shut and tighten your eyes, hold and relax
  • Draw your lips right back over your teeth as if you are growling Tighten   hold and relax
  • Stick out your tongue as far as you can try and reach your chin. Tighten, hold and relax

Before finishing the progressive muscle relaxation, allow yourself time to rest as you feel your body sinking deeper and deeper into the bed or chair on which you are resting, becoming more and more relaxed.

Stay in this relaxing state for some time and when feel ready, gradually come back by stretching out like a big Lazy cat.

Then draw your knees up slowly and bend them up towards your stomach, turn on your side, place your palm the ground for support and gently raise your body into the sitting position and slowly stand upright.

Homework assignment until next week’s post

Try and practice the deep muscle relaxation once or twice over the next few days.

And start thinking about the possibility of sharing the practice of progressive muscle relaxation with someone else.

DSC_0927

Note to self

MOMM

In  my next post you will be able to  listen to the progressing relaxation technique by pressing a link

 

Tag Cloud