Fibromyalgia Support Group for Surrey and Sussex

Progressive Relaxation

Sybille Ulinski contributed this item, having found the process to be beneficial for her.

This is a method of relaxation developed by Edmund Jacobson in 1929. You can easily learn on your own. The principle of this method is to tense and relax systematically the different muscle groups in your body. Because of the preceding tension the resulting relaxation can be felt particularly well. This way one will reach a deep muscular relaxation which will then spread gradually to your anatomic nervous system, and thus will lead to a general relaxation and inner stabilisation.

This training can be carried out while you are sitting or lying down. Comfortable clothes, a quiet and lightly darkened room and enough time make the relaxation a lot easier. As a beginner you should initially practise at least once a day. Get yourself in a comfortable position and close your eyes. Concentrate on one muscle group at a time. Tense the muscles noticeably for 5 seconds.

Caution: It should not be painful!
After a short pause - while you should pay attention to the difference between tensing and relaxing - continue with the next group of muscles.

The relaxation of the whole body takes 15 - 20 minutes. You can also just concentrate on one single part of the body if it needs special attention and/or if you are short of time.

Sequence of exercises - (Tension for 5 seconds)
01. Right hand and forearm - make a fist
02. Right upper arm - make an angle and tense the biceps
03. Left hand and forearm - make a fist
04. Left upper arm - make an angle and tense the biceps
05. Both arms - tense both arms and make fists.

---

06. Forehead - frown and lift the eyebrows
07. Eyes and nose - squeeze the eyes and wrinkle the nose
08. Lips - purse the lips and press together
09. Jaws - slightly clench the teeth.

---

10. Throat and neck - tilt your head backwards
11. Throat and neck - put your chin to your chest
12. Shoulders - pull your shoulders up to the ears
13. Back - pull the shoulder blades backwards and make a hollow back
14. Breast - take a deep breath and keep it
15. Belly - draw in your belly.

---

16. Right thigh - tense
17. Right calf and foot - point the foot and toes to the floor
18. Left thigh - tense
19. Left calf and foot - point the foot and toes to the floor
20. Both legs - tense thighs and point the feet to the floor.

---

Once you are familiar with this technique it can be shortened:
01. Both arms - both arms to an angle, make fists
02. Forehead - frown and lift your eyebrows
03. Eyes, nose, mouth - squeeze the eyes, wrinkle the nose and slightly clench the teeth
04. Shoulders and neck - pull shoulders up to the ears
05. Breast and belly - draw in your belly, take a deep breath, keep it 06. Both legs - tense thighs and point the feet to the floor.