Mẹo về Which of the following terms is defined as a relaxation technique that involves contracting and relaxing muscle groups? 2022
Lê Sỹ Dũng đang tìm kiếm từ khóa Which of the following terms is defined as a relaxation technique that involves contracting and relaxing muscle groups? được Update vào lúc : 2022-09-12 10:10:12 . Với phương châm chia sẻ Kinh Nghiệm về trong nội dung bài viết một cách Chi Tiết 2022. Nếu sau khi đọc nội dung bài viết vẫn ko hiểu thì hoàn toàn có thể lại phản hồi ở cuối bài để Ad lý giải và hướng dẫn lại nha.Progressive muscle relaxation (PMR) is a stress management technique that was developed by American physician Edmund Jacobson in the 1920s. This technique involves tightening and relaxing muscles throughout the body toàn thân, following a specific sequence. PMR can be performed by itself, or as part of other mind-body toàn thân practices, such as yoga and meditation.
Nội dung chính- What Is Progressive Muscle Relaxation? Benefits of Progressive Muscle Relaxation Avoiding Pain How to Practice Progressive Muscle Relaxation When to Avoid PMR A Word From Verywell Frequently
Asked QuestionsWhich of the following terms is defined as a relaxation technique that involves contracting and relaxing muscle groups throughout the body toàn thân quizlet?Which of the following terms is defined as a relaxation technique that involves a sensation of heaviness warmth and tingling in the limbs quizlet?Which of the following terms is defined as a relaxation technique that involves a sensation of heaviness warmth?Which of the following relaxation techniques involves learning to tense and relax all of the major muscle groups of the body toàn thân?
This article discusses progressive muscle relaxation, the benefits, and how to do it.
Getty Images / Tom Werner
What Is Progressive Muscle Relaxation?
Progressive muscle relaxation involves alternately between contracting and relaxing your muscles throughout the body toàn thân, in a specific order. This can be done from the top down, starting your head, or from the bottom up, beginning your toes.
Being under stress activates your sympathetic nervous system, which is your fight-or-flight response. This part of your nervous system increases heart rate, blood pressure, and breathing so you can respond to whatever danger you are presented with.
Unfortunately, your body toàn thân can't tell the difference between an actual emergency and the stress you're experiencing work. It responds the same way to both situations.
Progressive muscle relaxation works by reducing the activity of your sympathetic nervous system.
Benefits of Progressive Muscle Relaxation
Progressive muscle relaxation was originally developed to treat symptoms caused by anxiety, but it has since been shown to have both physical and psychological benefits.
Progressive muscle relaxation can help treat these conditions and symptoms:
- AnxietyBipolar disorderTension headachesHigh blood pressureHigh heart rateFast rate of breathingInsomnia (poor quality of sleep)Irritable bowel syndromeChronic
pain
Jaw pain
Avoiding Pain
Progressive muscle relaxation should not be painful. If you experience discomfort, you might be contracting your muscles too hard. If you have an injury, avoid tensing muscles in the affected area. Talk to your healthcare provider if you have concerns.
How to Practice Progressive Muscle Relaxation
Progressive muscle relaxation should be performed in a quiet environment. Begin in a comfortable position—either lying down or sitting.
Focus on your breathing during the exercise. Breathe in as you tense your muscles and breathe out as you relax. Don't hold your breath—this will increase tension in your body toàn thân, which is what you are trying to avoid.
Before you start, notice how your body toàn thân feels and if there are any areas with more tension than others.
Tense the muscles on both sides of your body toàn thân the same time for five seconds, then relax fully. Try this sequence:
- Squeeze the muscles in your forehead.Clench your teeth.Push your tongue against the roof of your mouth.Press your lips together.Shrug
your shoulders.Tense the muscles in your upper arms.Clench your fists and tighten the muscles in your forearms.Tighten your abdominal muscles.Arch your back.Squeeze your buttocks together.Tighten the muscles on the front and back of your thighs.Pull your toes up toward your head.Point your toes down.Curl your toes.
Repeat tightening and relaxing the muscles as needed in any areas of the body toàn thân where you still feel tension after completing the sequence.
Progressive muscle relaxation can also be performed by following a guided script. You might find it easier to relax your mind if you are following the instructions either in person or by listening to a recording.
When to Avoid PMR
Progressive muscle relaxation should not be performed if you have back pain, injuries, or muscle spasms. This practice could make your symptoms worse.
Summary
Progressive muscle relaxation is a stress management technique that involves tightening and relaxing muscles throughout your body toàn thân, from one end to the other. PMR should be performed in a quiet environment where you can relax and focus on your breathing. This technique helps reduce anxiety, blood pressure, and heart rate. It can also improve sleep and decrease symptoms of irritable bowel syndrome.
A Word From Verywell
Progressive muscle relaxation is a stress-relieving technique that should be performed in a quiet environment. A full practice lasts around 20 minutes, but if you're short on time you can just focus on targeting muscles that feel the most tense. Progressive muscle relaxation can be combined with other stress management techniques, such as breathing exercises and meditation.
Frequently Asked Questions
When practicing progressive muscle relaxation, which part of the body toàn thân do you start with?
Progressive muscle relaxation can begin your head, fingertips, or toes. Once you start, you'll contract muscle groups in order.
When do you use progressive muscle relaxation?
Progressive muscle relaxation can be performed every day as part of a self-care routine. It can be particularly beneficial to perform prior to bedtime if you have difficulty sleeping, or during the day when your stress levels are high.
What is a progressive muscle relaxation script?
A progressive muscle relaxation script is a document that can be read aloud to lead people through a PMR practice.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Toussaint L, Nguyen QA, Roettger C, et al. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evid Based Complement Alternat Med. 2022;2022:5924040. doi:10.1155%2F2021%2F5924040
Liu K, Chen Y, Wu D, Lin R, Wang Z, Pan L. Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19. Complement Ther Clin Pract. 2022;39:101132. doi:10.1016%2Fj.ctcp.2022.101132
Arisjulyanto D. The effect of progressive muscle relaxation techniques to decrease blood pressure for patients in Mataram. Primary Health Care Open Access. 2022;2(4). doi:10.4172/2167-1079.1000309
Park SH, Han KS, Kang CB. Relaxation therapy for irritable bowel syndrome: a systematic review. Asian Nursing Research. 2014;8(3):182-192. doi:10.1016/j.anr.2014.07.001
National Center for Complementary and Integrative Health. Relaxation techniques: What you need to know.
University of Rochester Medical Center. Progressive muscle relaxation script.
U.S. Department of Veterans Affairs. Progressive muscle relaxation.
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Which of the following terms is defined as a relaxation technique that involves contracting and relaxing muscle groups throughout the body toàn thân quizlet?
A relaxation technique involving contracting and relaxing muscle groups throughout the body toàn thân; also called progressive relaxation or Jacobsonian relaxation.Which of the following terms is defined as a relaxation technique that involves a sensation of heaviness warmth and tingling in the limbs quizlet?
A relaxation technique that involves imagining one's limbs to be heavy, warm, and tingling is called. Autogenic training. The generalized warmth experienced during autogenics is a function of the dilation of. Blood vessels. The sensation of heaviness experienced during autogenics is caused by.Which of the following terms is defined as a relaxation technique that involves a sensation of heaviness warmth?
The series of bodily changes that are the opposite of the stress reaction is called. relaxation response. A relaxation technique that involves a sensation of heaviness, warmth, and tingling in the limbs is called. autogenic training.Which of the following relaxation techniques involves learning to tense and relax all of the major muscle groups of the body toàn thân?
Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations. Tải thêm tài liệu liên quan đến nội dung bài viết Which of the following terms is defined as a relaxation technique that involves contracting and relaxing muscle groups?