PMR
A highly-effective relaxation technique used to reduce stress, tension, and worry. Individual muscle groups are tensed for a few seconds and then relaxed in sequence, starting with those in the toes and feet, and progressing up the body to those in the neck and face. All the major muscle groups are contracted. A typical sequence might be: toes, feet, calves, thighs, hips, lower back, stomach, chest, upper back, hands, arms, shoulders, neck, and face. Tensing the muscles really hard produces a correspondingly high level of relaxation in the muscle. It also enables a person to recognize and learn the difference between tense and relaxed muscles. With practice, it is possible to become fully relaxed in a matter of seconds. The technique is used by those who have trouble getting to sleep, and by elite athletes to prevent overarousal and the needless dissipation of nervous energy prior to competition. PMR is best practised in a quiet, comfortable room, free from distraction. To be effective, it should be practised regularly every day. Typically, the complete routine takes about 15 minutes and is performed up to three times a day, with the last session just before going to sleep. Significant benefits are usually gained in a few weeks.
