What is Progressive Relaxation?
Progressive relaxation training (progressive relaxation training) refers to a gradual and orderly training method that makes the muscles tense and then relax. Edmund Jacobson engaged in this activity in 1908. The gradual relaxation training emphasizes that relaxation should be carried out in a gradual manner, and participants are required to contract muscles before relaxing, and then relax. The purpose of this is to further ask the participants to carefully experience the kind of relaxation produced by comparison after muscle contraction and relaxation. At the same time, it also requires participants to perform relaxation training in order from top to bottom, relax one part of the muscles and then relax the other part, "gradually".
Progressive relaxation training
Right!- Progressive relaxation training (progressive relaxation training) refers to a gradual and orderly training method that makes the muscles tense and then relax. Edmund Jacobson engaged in this activity in 1908. The gradual relaxation training emphasizes that relaxation should be carried out in a gradual manner, and participants are required to contract muscles before relaxing, and then relax. The purpose of this is to further ask the participants to carefully experience the kind of relaxation produced by comparison after muscle contraction and relaxation. At the same time, it also requires participants to perform relaxation training in order from top to bottom, relax one part of the muscles and then relax the other part, "gradually".
- The specific method is: find a quiet place, first tension the muscles, hold for 5-7 seconds, pay attention to the feeling produced when the muscles are tense. Immediately afterwards, the tense muscles are completely relaxed, and the muscles are carefully examined when they relax. Each part of the muscle is relaxed two times, and then those muscles that are not completely relaxed are trained again as described above. When you train a part of your muscles to relax, try to keep the other muscles relaxed. Relax in the following order: dominant hand, forearm and biceps, non-dominant hand, forearm and biceps, forehead, eyes, neck and throat (arms forward, arms backwards, Shrug), shoulders, back, chest, abdomen, hips, thighs, calves (toes up, toes down), feet (adduction and abduction). Progressive relaxation training, because the muscles relax and have a sense of contrast, it is easier to learn and master, but because it takes a long time, the subsequent "relaxation training" has been modified in practice and is often combined with autogenic training. Progressive relaxation training can eliminate the physical and psychological tension of the person, can improve the health level of normal people, and can also be used as an auxiliary means for treating psychological disorders. (Yan Kele)