Progressive muscle relaxation

Progressive muscle relaxation (PMR) is a method of deep muscle relaxation that does not involve any medications, meaning it is a non-pharmacological intervention.^[1] The idea behind progressive muscle relaxation is that there is a relationship between a person's mind and body.^[2]^[3] The body responds to its environment by creating certain mind or body states such as anxiety, stress, and fear.^[4] When the body is in these states, the muscles tense up.^[5] Progressive muscle relaxation aims to reverse these body states back to more neutral, relaxed states.^[6]

The technique is a two-step process.^[7] It involves learning to relieve the tension in specific muscle groups by first tensing and then relaxing each muscle group.^[3] When the muscle tension is released, attention is directed towards the differences felt during tension and relaxation so that the patient learns to recognize the contrast between the states.^[8]^[9]

Progressive muscle relaxation is used in many ways.^[2] It can influence conditions like anxiety, insomnia, stress, depression, and pain and may have beneficial long term effects.^[1]^[2]^[10]^[11] It is also effective for many populations, including both children and adults.^[12] People in many different situations can learn to perform progressive muscle relaxation.^[3] It is simple to learn and is used in hospital and non-hospital settings.^[12]

^ ^a ^b Ruano, Alejandra; García-Torres, Francisco; Gálvez-Lara, Mario; Moriana, Juan A. (1 May 2022). "Psychological and Non-Pharmacologic Treatments for Pain in Cancer Patients: A Systematic Review and Meta-Analysis". Journal of Pain and Symptom Management. 63 (5): e505–e520. doi:10.1016/j.jpainsymman.2021.12.021. hdl:10396/27049. ISSN 0885-3924. PMID 34952171. S2CID 245475780.
^ ^a ^b ^c "progressive muscle relaxation". TheFreeDictionary.com. Archived from the original on 13 July 2018. Retrieved 20 July 2017.
^ ^a ^b ^c Nathoo, Ayesha (2016). "From Therapeutic Relaxation to Mindfulness in the Twentieth Century". The Restless Compendium. Palgrave Macmillan. pp. 71–80. doi:10.1007/978-3-319-45264-7_9. ISBN 978-3-319-45263-0.
^ Chand, Suma P.; Marwaha, Raman (2023), "Anxiety", StatPearls, Treasure Island (FL): StatPearls Publishing, PMID 29262212, retrieved 30 March 2023
^ "Stress effects on the body". www.apa.org. Retrieved 30 March 2023.
^ Toussaint, Loren; Nguyen, Quang Anh; Roettger, Claire; Dixon, Kiara; Offenbächer, Martin; Kohls, Niko; Hirsch, Jameson; Sirois, Fuschia (3 July 2021). "Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation". Evidence-Based Complementary and Alternative Medicine. 2021: e5924040. doi:10.1155/2021/5924040. ISSN 1741-427X. PMC 8272667. PMID 34306146.
^ Cite error: The named reference :8 was invoked but never defined (see the help page).
^ Jacobson, E. (1938). Progressive relaxation. Chicago: University of Chicago Press
^ Ibáñez-Tarín, C.; Manzanera-Escartí, R. (1 September 2012). "Técnicas cognitivo-conductuales de fácil aplicación en atención primaria (I)". SEMERGEN: Medicina de Familia (in Spanish). 38 (6): 377–387. doi:10.1016/j.semerg.2011.07.019. ISSN 1138-3593. PMID 22935834.
^ Wang, Fang; Eun-Kyoung, Othelia; Feng, Fan; Vitiello, Michael V.; Wang, Weidong; Benson, Herbert; Fricchione, Gregory L.; Denninger, John W. (1 December 2016). "The effect of meditative movement on sleep quality: A systematic review". Sleep Medicine Reviews. 30: 43–52. doi:10.1016/j.smrv.2015.12.001. ISSN 1087-0792. PMID 26802824.
^ Cite error: The named reference :15 was invoked but never defined (see the help page).
^ ^a ^b Torales, Julio & O'Higgins, Marcelo & Barrios, Iván & Gonzalez, Israel & Almirón, Marcos. (2020). An Overview of Jacobson’s Progressive Muscle Relaxation in Managing Anxiety. Revista Argentina de Clinica Psicologica. XXIX. 17-23. 10.24205/03276716.2020.748.

[:1-1] Ruano, Alejandra; García-Torres, Francisco; Gálvez-Lara, Mario; Moriana, Juan A. (1 May 2022). "Psychological and Non-Pharmacologic Treatments for Pain in Cancer Patients: A Systematic Review and Meta-Analysis". Journal of Pain and Symptom Management. 63 (5): e505–e520. doi:10.1016/j.jpainsymman.2021.12.021. hdl:10396/27049. ISSN 0885-3924. PMID 34952171. S2CID 245475780.

[:2-2] "progressive muscle relaxation". TheFreeDictionary.com. Archived from the original on 13 July 2018. Retrieved 20 July 2017.

[:4-3] Nathoo, Ayesha (2016). "From Therapeutic Relaxation to Mindfulness in the Twentieth Century". The Restless Compendium. Palgrave Macmillan. pp. 71–80. doi:10.1007/978-3-319-45264-7_9. ISBN 978-3-319-45263-0.

[4] Chand, Suma P.; Marwaha, Raman (2023), "Anxiety", StatPearls, Treasure Island (FL): StatPearls Publishing, PMID 29262212, retrieved 30 March 2023

[5] "Stress effects on the body". www.apa.org. Retrieved 30 March 2023.

[:6-6] Toussaint, Loren; Nguyen, Quang Anh; Roettger, Claire; Dixon, Kiara; Offenbächer, Martin; Kohls, Niko; Hirsch, Jameson; Sirois, Fuschia (3 July 2021). "Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation". Evidence-Based Complementary and Alternative Medicine. 2021: e5924040. doi:10.1155/2021/5924040. ISSN 1741-427X. PMC 8272667. PMID 34306146.

[:8-7] Cite error: The named reference :8 was invoked but never defined (see the help page).

[8] Jacobson, E. (1938). Progressive relaxation. Chicago: University of Chicago Press

[9] Ibáñez-Tarín, C.; Manzanera-Escartí, R. (1 September 2012). "Técnicas cognitivo-conductuales de fácil aplicación en atención primaria (I)". SEMERGEN: Medicina de Familia (in Spanish). 38 (6): 377–387. doi:10.1016/j.semerg.2011.07.019. ISSN 1138-3593. PMID 22935834.

[:3-10] Wang, Fang; Eun-Kyoung, Othelia; Feng, Fan; Vitiello, Michael V.; Wang, Weidong; Benson, Herbert; Fricchione, Gregory L.; Denninger, John W. (1 December 2016). "The effect of meditative movement on sleep quality: A systematic review". Sleep Medicine Reviews. 30: 43–52. doi:10.1016/j.smrv.2015.12.001. ISSN 1087-0792. PMID 26802824.

[:15-11] Cite error: The named reference :15 was invoked but never defined (see the help page).

[:5-12] Torales, Julio & O'Higgins, Marcelo & Barrios, Iván & Gonzalez, Israel & Almirón, Marcos. (2020). An Overview of Jacobson’s Progressive Muscle Relaxation in Managing Anxiety. Revista Argentina de Clinica Psicologica. XXIX. 17-23. 10.24205/03276716.2020.748.

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