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Progressive Progressive Muscle RelaxationMuscle Relaxation

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BackgroundBackground

Edmund Jacobson, M.D.Edmund Jacobson, M.D. Relaxed body Relaxed body Relaxed mind Relaxed mind No emphasis on clearing the mindNo emphasis on clearing the mind

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Assumptions Assumptions

Muscles are more relaxed after Muscles are more relaxed after tensiontension

Contrast between tension and Contrast between tension and relaxationrelaxation

Isolates muscle groupsIsolates muscle groups Systematic progressionSystematic progression Decreases muscle tensionDecreases muscle tension

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Using PMR: Helpful HintsUsing PMR: Helpful Hints

Quiet placeQuiet place Comfortable positionComfortable position Deep breathingDeep breathing Practice regularlyPractice regularly Whole body vs. specific muscle Whole body vs. specific muscle

groupsgroups Focus on the release of tensionFocus on the release of tension

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Using PMR: Helpful HintsUsing PMR: Helpful Hints

Combine with other techniquesCombine with other techniques Practice in different settingsPractice in different settings Develop a relaxation cueDevelop a relaxation cue Use before bedUse before bed Cautions:Cautions:

– Know your bodyKnow your body– Blood pressureBlood pressure– Use with childrenUse with children

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Progressive Progressive Muscle Muscle

RelaxationRelaxation

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Choosing the right relaxation Choosing the right relaxation technique for youtechnique for you

People respond in different ways to People respond in different ways to the various techniquesthe various techniques

Personality characteristicsPersonality characteristics Typical response to stress Typical response to stress

characteristicscharacteristics Trial and errorTrial and error

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Discussion questionsDiscussion questions Of the relaxation techniques discussed in class, Of the relaxation techniques discussed in class,

which work best for you? Why?which work best for you? Why? What, if anything, made you feel at all What, if anything, made you feel at all

uncomfortable about any of the techniques?uncomfortable about any of the techniques? Have you used any of the techniques outside of Have you used any of the techniques outside of

class? Will you?class? Will you? Share any problems or questions you may have Share any problems or questions you may have

about the techniques. Discuss these within the about the techniques. Discuss these within the group to find solutions.group to find solutions.

How can these techniques apply to your How can these techniques apply to your workshop topic?workshop topic?

If there is time left over, use that time to If there is time left over, use that time to discuss the progress on your workshop.discuss the progress on your workshop.