What is Progressive Relaxation?
Developed by Edmund Jacobson in 1929, progressive
relaxation is a series of sequential muscle
Four muscle groups which are usually included
1. Hands, forearms and biceps...
2. Head, face, throat and shoulders, including
concentration on forehead, cheeks nose, eyes, jaws, lips, tongue and neck....
3. Chest, stomach and lower back....
4. Thighs, buttocks, calves and feet....
version of Progressive Relaxation may read as the following:
Curl both fists, now tighten the biceps and forearms as tight
as possible. Hold them for 10-20 seconds. Now relax them. Next wrinkle up the forehead.
Simultaneously, press your head back as far as possible and roll it in a clockwise
fashion. Now reverse the head roll. Now wrinkle up the muscles of your face like a walnut.
Now relax them. Arch your back, but be careful if you have a bad back, and now take a deep
breath. Press out the stomach, Now relax it. Put both feet flat on the floor and now pull
your toes back toward your face as far as possible. Tighten your shins. Now your calves,
thighs, and buttocks. Now relax them. (Between intervals of muscle groups and exercises
allow 20 to 30 seconds.)
Keep a daily log of your
Time of Day________
Biodot color at:
Beginning of Session______
End of Session______
1. Brian L. Seaward, Managing Stress: Principles and Strategies for Health
and Wellbeing 3rd ed., Boston: Jones Bartlett and Publishers,2002, pp
Copyright © 1998 [Robert Brehm]. All rights reserved.