Introduction

Achieving deep physical relaxation is a key part of many holistic health practices, including yoga and meditation. Many of us carry much more physical tension in our bodies than we need, and true relaxation – not just engaging in recreation, but loosening tense muscles and joints – seems an impossible task. However, there is a fast and easy proven method for relaxing the entire body that anyone can learn. It is used by physical therapists, trainers, and psychologists to train their patients to recognize the symptoms of unnecessary physical tension and act against them before chronic pain develops. The progressive relaxation method was originally developed by Harvard physiologist Edmund Jacobson in the 1930s, and can be applied in a few minutes.

One can best understand the method behind progressive relaxation through the idea of adaptation level. In anatomy, adaptation level refers to the average amount of physical tension held in a patient's muscle tissue. Adaptation level rises in response to stress, and, quite often, remains at a high level, which becomes the body's "neutral" state. Progressive relaxation is the process of tensing and untensing major muscle groups of the body in a specific, natural sequence. After holding them unusually tense for short bursts of time, the muscles will relax more than usual when released. Adaptation level gradually decreases, and the patient achieves true physical relaxation and all the benefits that go along with it – such as heightened alertness, more restful sleep, and less predisposition to muscle pain.

Preparation

This procedure can be attempted lying down on one's back or in a sitting position. If sitting, sit in a comfortable chair with your back straight, shoulders back, ankles comfortably together and hands on your knees. Otherwise, lie on your back with your body straight, arms at your sides and feet together. I recommend beginning the practice in a seated position because it is less likely to leave you with a drowsy feeling, and some muscle groups require a sitting position to be moved effectively – however, some people feel progressive relaxation is easier when prone.

Do not attempt progressive relaxation within an hour after eating a full meal, as the digestion process will interfere with your efforts. A small snack is acceptable.

Do not practice in an area where you are open to interruption. Set aside about fifteen minutes a day in a quiet, private place with low lighting, if possible. If you are interrupted, it is best to start the process over.

Do not force your muscles to relax, or hold muscles in which you have chronic pain for longer than recommended. Though this procedure will not cause any damage in and of itself, if you have pre-existing muscular conditions, you should alter it accordingly.

Do, on the other hand, pay particular attention to muscles that are obviously more tense than others if you have no related medical conditions. You can do this by going back to them after relaxing the next muscle group in the list.

Do close your eyes if you like. Some people find it easier to concentrate on sensations from their body if they can tune out other stimuli by closing their eyes. Others find themselves falling asleep.

Do practice on a regular basis. Practicing once daily is very helpful in establishing a positive relaxation regimen and three times a day is probably the most that will have a noticeable effect. Once you have practiced for some time, you will be able to relax yourself quickly even if you are stressed distracted. In my personal experience, practicing about an hour after breakfast in the morning, an hour before bed, and in the middle of the day before lunch creates the longest lasting relaxation.

Relaxation

Practice progressive relaxation by tensing, holding, and abruptly relaxing the following muscle groups, in order, for the time indicated. Once you've had some practice, you can make changes as necessary. While these groups do not include every muscle in the body, this process relaxes the larger "leader" muscles, and smaller muscles will generally become relaxed automatically.

Group 1: The first muscle group is your dominant hand, wrist and lower arm – right if you are right-handed, left if you are left-handed. Tense these muscles by making a tight fist. You should feel tension throughout your hand and arm. While tensing the muscles, inhale deeply, until your lungs are full, and exhale completely. After five to ten seconds, release the fist abruptly – do not try to be gradual.

Group 2: This group consists of your upper arm on the dominant side. You can tense these muscles by pressing your arm against your chest, the floor, your bed, or some other suitable surface. Once again, hold the tension for five to ten seconds. As in every case, try not to disturb the muscles of the previous muscle group. This becomes much easier with practice.

Groups 3 & 4: These two groups are a repeat of the first two, done on your non-dominant side. Repeat the procedures above, paying attention to the sensations of tension and relaxation that result. Learning to recognize stress before it becomes pain is important to maximizing your benefits from progressive relaxation.

Group 5: This group consists of the face and jaw muscles. To tense this group, tighten your jaw so that your teeth are together, but do not press down with great force. Wrinkle your nose and forehead and stretch back the corners of your mouth as far as you can. You should hold this position for only about five seconds; though it's generally easier to feel the resulting relaxation from this group than some of the others, if repeated too quickly or too long, it can result in a headache.

Group 6: This group includes the muscles of your neck. Stretch your neck so that your chin almost touches your chest. At the same time, exert pressure so that your chin does not quite reach the chest – this is called counterposing your muscles, and if done correctly, it will result in some trembling in your neck. This is another position that should only be held for about five seconds. However, it can safely be repeated with a short break in between, if you find that your neck is one of your high-tension areas.

Group 7: Shoulders, chest and upper back. To tense these, sit up straight and push your shoulder blades back as though you are trying to touch them. This group can be difficult to release abruptly, but practice will make perfect in this regard. Note that it is not important whether or not your shoulder blades actually do touch. Ten seconds.

Group 8: There are at least three ways to tighten the muscles of the lower torso, and you should use the one that feels most natural to you. Either tighten the muscles of your chest, suck in your chest, or stick out your chest as much as possible. Any of these alternatives creates tension throughout the lower torso. Ten seconds.

Group 9: Upper leg. Counterpose the large muscles on the top of the leg against those underneath. Once again, if you've done this correctly your leg may shake slightly. This position causes the muscles at the top of your leg to feel firm Ten seconds.

Group 10: Lower leg. Point your foot upward as much as possible toward your head. You will feel your lower leg tense with only a minimum of pressure. Do not be concerned if your toes stretch out; you will tense and release your foot in the next exercise. Ten seconds.

Group 11: Foot: Point your toes downward. Because the feet are relatively fragile compared to the larger muscle groups of the torso and limbs, do not hold this position for more than about three seconds, and do not repeat it more than twice, at most, in a session. If held too long or too strongly, this position can cause a cramp.

Groups 12-14: Repeat the procedures from groups nine through eleven on your other leg and foot exactly as you did them before.

Final Word

Deep relaxation is a skill that requires practice to master, but you should feel some benefits within a few days of practice. Reducing physical tension can have an amazing positive impact on your quality of life, and the procedure outlined here is very versatile. Combining the progressive relaxation method with breathing exercises, visualization, positive affirmation or other techniques can lead to a deep sense of well-being and harmony that will leave you ready to face the challenges of your day with focus and refreshment. Remember: Be good to your body, and it will be good to you – the rewards are boundless.