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Progressive Muscle Relaxation

Heather Calhoon
The Chicago School of Professional Psychology
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Progressive Muscle Relaxation

In a study conducted by the University of Michigan Health System (2004), the

researchers found that the use of relaxation techniques have multiple health benefits including

but not limited to reduction of pan, sleep restoration, increase in energy, and decreasing fatigue.

Progressive Muscle Relaxation (PMR) is a unique but powerful technique used by psychologists

to aid in the relaxation and stress reduction of their clientele. The duration of this paper will

discuss PMR in further detail, and will also express my experience, thoughts, and reactions to the

use of the PMR technique.

What is PMR?

The developer of PMR, Dr. Edmund Jacobson one said “An anxious mind cannot exist in

a relaxed body” (1974). Initially developed in 1934, Dr. Jacobson discovered “by systematically

tensing and releasing various muscle groups” individuals can experience a deeply relaxing

feeling (McCallie, Bloom, & Hood, 2006). In 1948, Joseph Wolpe revised Dr. Jacoboson’s

initial premise of PMR and applied it to treatment of anxiety disorders using systematic

desensitization (Poppen, 1998). These changes and focus on systematic desensitization by

Wolpe is what has endured today.

PMR can be used on many different populations including those who have certain

medical conditions including: cardiac patients, insomnia, chronic pain, and anxiety (McCallie,

Bloom, & Hood, 2006). However, it should be noted that “relaxation training is not a cure-all

and should not be presented as such to clients” (Berstein, Borkovec, & Hazlett-Stevens, 2000,

p.9). Berstein et al. (2000) also note that while PMR is great for all populations, those that

experience uncomfortable high-level tension that interferes with their performance or behaviors

are the most appropriate individuals for relaxation techniques.

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Experiences, Thoughts, and Reactions to use of PMR

I have had many experiences with PMR, mainly having the technique used on me. I use

PRM every night before I go to sleep to help me sleep better and be more relaxed before bed.

This was the first time that I had administered a PRM session. It was interesting being on the

other end of the session, however, I found myself doing some of the exercises along with the

person I was administering PMR on. This technique is extremely easy to use and administer.

I would encourage the use of PMR in those individuals that are experiencing anxiety and

other conditions that cause an extraneous amount of stress in the body. This is one technique

that I plan on having in my tool box as a psychologist, not only for the patients but for myself.

Having both the patient and myself relaxed prior to a session could lead to a session that is more

at ease, especially if the subject of the day is a stressful topic. This technique could also be used

at the end of those stressful sessions, allowing myself and the patient to leave the session in a

more relaxed state.

Conclusion

PMR is a technique that is beneficial for the reductions of stress in both patients and

psychologists. This technique is one that should be in every psychologist’s toolbox, if not to use

with patients then to use for self-care. While there has been many changes to PMR over the

years, the premise remained the same – reduction of stress and a deeper feeling of relaxation

through the use of muscle contraction and relaxation. Dr. Jacobson was correct in stating that an

“anxious mind cannot exist in a relaxed body” (Jacobson, 1974).

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References

Bernstein, D., Borkovec, T., & Hazlett-Stevens, H. (2000).New directions in progressive

relaxation training: A guidebook for helping professionals. Westport, CT: Praeger

Publishers.

Jacobson, E. (1974). Progressive relaxation: A physiological and clinical investigation of

muscular states and their significance in psychology and medical practice. Chicago, IL:

The University of Chicago Press.

McCallie, S., Blum, M., & Hood, J. (2006). Progressive Muscle Relaxation. Journal of Human

Behavior in the Social Environment, 13(3), 51–66.

Poppen, R. (1998). Behavioral relaxation training and assessment. Thousand Oaks, CA: SAGE

Publications, Inc.

University of Michigan Health System. (2004). Effective relaxation. Retrieved from

http://www.med.umich.edu/gulfwarhealth/servicemember/myhealth/treatment/relaxation.

htm