Progressive Muscles Relaxation

By Pratika Rai

What is PMR?

PMR stands for Progressive Muscle Relaxation. It is a unique way of relaxing as well as tensing of the individual muscles group one by one. It usually applies in controlling over stress, anxiety, blood pressure and relieve insomnia.
There are some restrictions while applying this therapy on the client, if the client is having severe body pain or active hepatic disease including hypersensitivity to sarilumab then expert advised not to perform this kind of therapy.

Script for conducting PMR

As mentioned, PMR includes all parts of body so before the commencing therapy clients are requested to relax their body with deep breathing. Then, suggest the client to choose an option to either close or open their eyes as per their will. (Cause some people get scared by dark and can’t concentrate). Now, the client’s body posture should be straight, feet must be on ground touching it with hands on knees. (Can perform sitting as well as standing or sleeping). Here the script is on sitting client.
It is a process of tense and release of a muscle so, three to five seconds can be separate or given for each muscle group. PMR can be done either form head to toe or toe to head. But usually toe to head is considered professional. That’s why here, PMR is done from toe to head. In countdown from 1 to 3 inhale then 3 to 1 exhale. When, therapist command hold, hold the breathe.
Toes:- Push your toes toward ground.
1 to 3 inhale, hold and 3 to 1 exhale. Release
Legs:- Hold the legs in air without touching ground.
1 to 3 inhale, hold and 3 to 1 exhale. Release
Back:- Gently make an arch from your lower back.
1 to 3 inhale, hold and 3 to 1 exhale. Release
Stomach:- Suck your stomach in as you are hiding your belly fat.
1 to 3 inhale, hold and 3 to 1 exhale. Release
Arms:- Try to hold your hands up in the air.
1 to 3 inhale, hold and 3 to 1 exhale. Release
Face:- Make a pout and glare by eyes.
1 to 3 inhale, hold and 3 to 1 exhale. Release
Neck and head:- Tilt the head back, facing up and feel the weight of own head.
1 to 3 inhale, hold and 3 to 1 exhale. Release
Now, relax whole body by moving it, listen the sound of surrounding, stretch, rub the hands and feel the heat on eyes. Then, open your eyes, slowly and be present.