Happy last day of September!
Are any of you familiar with Progressive Muscle Relaxation or the Tense-and-Release method? Below is a sample script, considerations, and variations I have offered over the years at an inpatient psych hospital. My future book will not only include my experiences as a working yoga therapist, but also provide specific examples of the practices I share in this setting, such as this one.
Let me know what you think!
Sample script:
Settle into a seated position. Check-in with how you are feeling at the start of this practice. Allow your breath to deepen and expand a little. This is a practice where we will tense certain muscles and actively release the tension with controlled breathing. Let’s start with the hands so we are all on the same page. Tense and create fists with the hands… release and open the palms. Now with the breath – inhale and tense… exhale and release. Now we will move our attention up to the shoulders. Lift the shoulders upward as you inhale and release as you exhale. One more time. Moving upward to the face. Make a funny face, scrunch and inhale … exhale and soften the facial muscles. One more time. Moving down into the torso now. Tense the chest, back, and abdominal muscles as you inhale... soften and relax as you exhale. One more time. Moving your attention into the pelvis and glutes as you inhale and tense… exhale and release, sinking into your seat a little more. And again. Moving your attention lower into your legs. Tensing the thighs, lower legs, and either scrunching or spreading the toes as you inhale… exhale as you release. One more time. Now sensing into your whole body from your toes all the way to your head. Tense the whole body as you inhale. Exhale and release completely. This time we will add a slight breath hold. Inhale and tense the whole body, hold the breath momentarily and when you are ready, slowly release the tension and exhale. Repeat this two more times. Now, settle into your seat and check-in with how you are feeling at the end of this practice.
Considerations:
Demonstrate with pointing to each body part being practiced
Allow patients to share their felt-experiences during and after the practice
Answer questions and direct care within scope of practice
Discuss importance of this practice, when to use this practice, and how to incorporate it into one’s daily life
Check-in with patients before proceeding to a follow-up practice or before closing
Offer a sample handout with information about the practice
Practice in silence or with soft soundscapes playing in the background
Offer modifications if patients are in physical pain or have any reported limitations
Variations I have offered over the years:
Tense several muscle groups at once e.g. hand, forearm, upper arm, and shoulder together
Tense one muscle group at a time from one side of the body e.g. left hand only then right hand only
Tense both sides of the body at the same time e.g. both hands
Tense-and-release the whole body only
Maintain tension for 5 seconds while breathing naturally
Maintain tension for 5 seconds while holding the breath
Tense for the duration of the inhale
Release tension for the duration of the exhale
Shake each body part after the release
Exhale audibly through the mouth with each release
Visualize releasing unproductive thoughts
Visualize a color with the breath
Visualize tensing-and-releasing while the physical body is in stillness
Focus on and feel into the relaxed muscles for about 10 seconds before moving on to the next body part
Start from the face and end with the feet
Start from the feet and end with the face
Go in a circle/star formation (left arm, left leg, right leg, right arm, face with torso)
Repeat the cycle multiple times
Depending on the unit and if mats are available, offer to practice while seated or lying down
Offer the option to close eyes during the practice
What is your version when you’re practicing this method of relaxation?
May you be well,
Ola
I have been learning about Overcoming Isometrics in research lately, and I think tensing your muscles is on a miniscule level similar to that. Amazing variations by the way.