Getting rid of stress: a method of progressive muscle relaxation

technique

I think that you have not once read that our inner state is directly connected with the outside, ie from the physical. If you feel overwhelmed, then the appearance, usually corresponding to the - shoulders and head lowered, his back hunched. If you are hostile to the other party or the ideas he presents, you will listen to him with crossed arms or legs. But if we straighten shoulders and lift his head, or get out of the posture of protection, and the internal state, as if by magic, is beginning to change. And the mood is lifted, there is confidence in their abilities and ideas expressed do not seem so stupid. Therefore, progressive relaxation method is based on physical and emotional connection. Removing the tension in the muscles, you get rid of stress, anxiety, aggression, and other unpleasant emotions.

"The method of progressive muscle relaxation was developed by the American scientist and physician Edmund Jacobson in the 1920s. The technique is based on a simple physiological fact: after a period of high stress any muscle automatically relaxes deeply. Therefore, to achieve deep relaxation of skeletal muscles, you need to simultaneously or sequentially much strain these muscles. Dr. Dzhekobson and his followers recommended maximum strain every muscle for 5-10 seconds, and then for 15-20 seconds to concentrate on the arisen in its sense of relaxation. It is important to first learn to recognize the feeling of tension, and then distinguished from him a feeling of relaxation. "

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All sounds complicated, but in fact it will be only the first two weeks. The most important thing - to learn to distinguish the state of stress on the muscles relaxed. After a long workout you will not have to carry the full sequence. You'll just feel exactly where you took the clip to focus on the place and relax clenched muscles.

So, Dr. Jacobson initially 200 exercises for relaxation of almost all the skeletal muscles have been developed. I will not go so far as this is a matter of specialists. I just want to share with you the most simple and affordable recommendations that I found on the net.

Therefore, we will work on the major muscles: muscles of the face (eyes, forehead, mouth, nose), neck, chest, back (scapula), abdomen, legs (thighs, calves and feet) and hand (fist, wrist, shoulder).

You should begin with the hands, and then move on to the person on the face to the neck, back and chest, and then to the legs. During operation, each part of the body, you will first very annoying it for 5-10 seconds, focusing on this sensation, and then relax and for 15-20 seconds to fix in your mind is a state of (some psychologists suggest practitioners to stretch the muscles for 30 seconds and relax for 5-10 seconds). Since the key to the ability to quickly determine the tense muscles, it is the ability to feel and distinguish between these states.

Performance

For exercise to highlight yourself 15-20 minutes, during which you will not be disturbed. If possible, find a quiet room, dim the lights and take a comfortable relaxed position (a chair with good back support, bed, couch, sofa office?). Close your eyes, relax and take a few deep breaths. Go.

• Dominant hand and forearm (If you are left handed, start with the left, if the right-hander - on the right). Just tightly with his fist and pull and them in different directions.
• Dominant shoulder. Bend your arm at the elbow and firmly push the elbow into a chair, a bed, a table - at any nearest surface. If nothing easy not at hand, then you can stretch his body. The main thing is not to overdo it and do not hurt yourself.
• Nedominantanya hand, forearm and shoulder.
• The upper third of the face. Raise your eyebrows as the possible and wide open mouth. This exercise is certainly better to do when you have no one sees. Second Embodiment - strongly zazhmurte eyes and eyebrows raise as high as possible. Roth, in this case leave it alone.
• The middle third of the face. Strongly zazhmurte, nahmurtes and wrinkled her nose. You should have a good feel his cheeks.
• The lower third of the face. Strong jaws compress and move the corners of the mouth towards the ears. The second option - the corners of the mouth should look down, as if it is anti-smile.
• Neck. Here there are three options. First - tighten shoulders as close to the ears, chin and pull down to the clavicle. The second - just bend down his head as low as possible forward, pressing his chin to the neck. If for some reason this exercise causes unpleasant pain, try to tilt the head back.
• Chest and diaphragm. Take a deep breath, hold breath and pinch elbows ahead as tightly as possible.
• The back and abdomen. Spread your arms and try to keep the blades, arch your back and tighten your abdominal muscles. If all of this together to make hard, concentrate on the upper back - blades, and then proceed to the abdominal muscles.
• Dominant hip. Tighten your front and back thigh muscles, keeping knee bent a condition detached from the support.
• Dominant shin. Straighten the leg and strongly pull the sock over. Toes at the same time should be as spread out to the sides.
• Dominant foot. Pull the sock as far forward, toes in this case must be compressed.
• Non-dominant thigh, calf and foot.

This option can be reduced even more if you do not split the work with his legs in three parts. In this case, you can simply lift the first leg, bend the knee at 45 degrees and pull the sock over. Then straighten the leg, slightly lift it and pull the sock.

If the time is not very much, you can expedite the process by almost half, not working separately with each hand, and both the left and right. Then the chain would look like this: the right and left hand and forearm, right and left shoulder, the upper third of the face, the middle third of the face, the lower third of the face, neck, back and abdomen, left and right foot.

The first two weeks is recommended to perform these exercises daily at least once within 20-30 minutes. Then lower classes 2 times a week with the same duration. After the first month you can reduce the time to 10-15 minutes. And if you do not want to get short-term effect, and well-adjusted and operating system will need to deal with systematically. However, this applies not only to the method of progressive relaxation.

I like it very much reminds Shavasana - "dead pose" when, after the yoga you are relaxing, focusing on the muscles and relaxing them, traveling all over the body from the tips of my toes and up crown. This is one of the most pleasant state between sleeping and waking. After a challenging workout and works with almost all muscle groups (usually during the full employment of good instructor tries make sure that no part of the body did not remain offended), so nice to relax them and feel the heat wave which spreads throughout body. You know, sometimes in the morning, you can catch the state between sleep and wakefulness, is very similar to the state in shavasana when consciousness is awakened, and the body - not yet. And you feel a pleasant warmth and heaviness, spilled all over the body.

Sometimes long clips remain unnoticed and pass us through the year. And when you see a man with pursed lips and frowning brow and tightly clenched jaws - it is clearly in the constant stress. Keep this in mind and when you feel, for example, that your jaw is clenched in his teeth squeaky, Oderne yourself and try to relax at least this part of the face. And you will immediately feel at least a little relief.

Some experts say that knowing how it was in the ground are clamped muscles, you can determine the problem itself. Sometimes it does not have to dig so deep - and so the problem is clear. But sometimes a person may feel a vague anxiety, anxiety or aggression seems to be no reason. And if our minds can not find the source, our subconscious mind has long been sent all the right signals to our body and to clamp it. But I'm probably leave this topic aside.

And when you fully explore your body and sense of relaxation and stress, learn to feel your muscles, you can determine exactly where you are now there was a clip, mentally go to this place to relax and clamped into a nervous lump muscle. At least that promise to numerous sources describing this technique.