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Progressive Relaxation

Progressive Relaxation. Chapter 11. Chapter Overview. Learn about bracing What is progressive relaxation? Understand its physiological and psychological benefits Learn how to perform progressive relaxation. Concept of Bracing. Bracing is unnecessary muscular contraction

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Progressive Relaxation

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  1. Progressive Relaxation Chapter 11

  2. Chapter Overview • Learn about bracing • What is progressive relaxation? • Understand its physiological and psychological benefits • Learn how to perform progressive relaxation

  3. Concept of Bracing • Bracing is unnecessary muscular contraction • The use of good form is important, especially in athletic events • Too much muscular contraction interferes with proper form and results in: • Inefficient energy expenditure • Headache • Backache • Pains in the neck and shoulder • Other illnesses Relaxation techniques can reduce bracing

  4. Did You Know? • Oftentimes we brace but don’t realize that we are doing so • Next time you are driving in undesirable conditions, check to see how tightly you are gripping the steering wheel

  5. Progressive Relaxation • Technique used to induce nerve-muscle relaxation • Developed by Edmund Jacobson (1938) for tense hospital patients • Involves systematically contracting and relaxing muscle groups throughout the body • Known as neuromuscular relaxation, Jacobsonian relaxation, or progressive relaxation

  6. Benefits of Progressive Relaxation • Has physiological and psychological effects • Physiological effects • Relaxation of smooth muscle aids the gastrointestinal and cardiovascular systems • Tension headaches and migraine headaches have been alleviated • Backache sufferers have been helped • Can reduce the side effects of cancer, insomnia, pain, and hypertension

  7. Benefits of Progressive Relaxation (cont.) • Psychological effects • Improved self-concept has been seen among college students • Depression and anxiety have been reduced • Alcohol and drug abuse has been lessened • Athletic and musical performance has been improved

  8. Performing Progressive Relaxation • Factors to consider: • Learn how to identify tension (recognize cues) • Seek an environment free of distractions • Remove items that would constrict or feel uncomfortable • Find a comfortable body position Variations in exercises have been developed

  9. Keys to PerformingProgressive Relaxation • Focus on the muscle or muscle area that you want to tense/relax • Tense the desired muscle, then relax • Tense the muscle as long or longer than the relaxation period • Focus on how the muscle feels when relaxed in contrast to when it was tensed • The strength of the tension during each successive contraction should be less than the previous

  10. Short Exercises • Occasionally, you may have limited time for practicing progressive muscle relaxation • Quick, simple versions are considered effective: • Focus on the area of the body that needs relaxing • Tense the muscle group even further • Relax the muscle group • Focus on the sensations of the relaxed muscles • Pay attention to any warm and tingly sensations

  11. Progressive Relaxation

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