Progressive Muscle Relaxation Kelly, Sam, Brooke, Danielle. Progressive Muscular Relaxation. Kelly, Brooke, Sam, & Danielle. Outline. *History and background of PMR *Benefits of PMR *Supporting research *How to measure effectiveness *Types of muscular contractions
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*History and background of PMR
*Benefits of PMR
*How to measure effectiveness
*Types of muscular contractions
*Practice contracting individual muscle groups
*Actively engaging in PMR
*Tips & suggestions
“Once the body achieves a state of neuromuscular homeostasis, the mind will follow suit”
- Edmund Jacobson
PMR consists of a series of exercises that involve contracting a muscle group, holding the contraction, then relaxing.
Contracting teaches an awareness to what muscle tension feels like.
Relaxing the muscle teaches the absence of tension and how this can be voluntarily induced
-The contraction phase teaches an awareness and sensitivity to what muscular tension feels like
-The relaxation phase teaches an awareness of what absence of tension feels like (and that it can be induced by passively releasing tension in the muscle)
-Through this process an athlete can become quite proficient at recognizing unwanted tension sensations wherever they may occur and release the tension. This will ultimately help them perform at their PEAK.
-decreases levels of muscle tension (muscle tension can occur when stressed, angry, nervous etc.)
-increases overall awareness of muscle tension
-used to successfully intervene with physical disorders such as:
*Lower Back Pain
I feel zero muscular tension!