People often use more muscular contraction than necessary. This can lead to backache, headache, and pains in the shoulders and neck.
Muscular tension that prepares the body for action that is never taken is termed bracing. Raising your shoulders throughout the day is an example of bracing.
Progressive relaxation is a technique used to induce nerve-muscle relaxation. It involves contraction of a muscle group and then relaxation of it, progressing from one muscle group to another throughout the body.
The contraction phase of progressive relaxation is designed to help people better recognize when they are bracing. The relaxation phase is designed to help people recognize and bring on a relaxed state when they choose.
Progressive relaxation has been used to treat tension headaches, migraine headaches, backaches, and other conditions. It has also been used to treat psychological conditions, such as poor self-concept, depression, anxiety, and insomnia.
When learning progressive relaxation, seek a distraction-free environment and lie on your back. Proceed slowly and carefully, stopping if you experience muscle cramping or pain.
It may take several weeks or months of regular practice of progressive relaxation before you develop the "muscle sense" that the contracting phase teaches, but the relaxation will benefit you much sooner.
