Chapter 24 Progressive Muscular Relaxation24章渐进性肌肉放松文档资料精选文档.ppt

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1、“Relaxation is the direct negative of nervous excitement.It is the absence of nerve-muscle impulse.”Edmund Jacobson,M.D.,An Historical Perspective of PMR,Edmund Jacobson was a U.S.-trained physician who noticed that all his patients with illness showed chronic muscle tension.He theorized that if mus

2、cle tension was significantly decreased,the chance for illness would diminish.PMR has proved to be a popular relaxation technique in the U.S.for many decades.It may be the only recognized relaxation technique created in the U.S.,Progressive Muscular Relaxation,The bodys muscles respond to thoughts o

3、f perceived threats with tension or contraction.Muscular tension is believed to be the most common symptom of stress,and can lead to:stiffness,pain,discomfort,distorted and disaligned posture,and joint stability.,Progressive Muscular Relaxation(continued),The building blocks involved in muscular con

4、traction are a motor end unit,a motor nerve fiber(neuron),a skeletal muscle fiber,and a stimulus from the nerve fiber to the muscle fiber called an action potential.Chemicals released from these neurons are neurotrophic substances.Neurotransmitters secrete epinephrine,norepinephrine,and ACh to regul

5、ate and control muscle contraction.,Progressive Muscular Relaxation(continued),Muscles can contract in one of three ways:concentrically(shortening)eccentrically(lengthening)isometrically(no visible change in length)Muscle tension produced through the stress response is primarily isometric.Over time,

6、muscles contracted isometrically can begin to show signs of shortening.,Progressive Muscular Relaxation(continued),Progressive muscular relaxation is a systematic approach to relieving muscle tension.Based on the work of Edmund Jacobson,PMR is a simple technique used to promote rest and relaxation b

7、y systematically tensing and relaxing the bodys musculature,from feet to the head.,Benefits of PMR,Decreases muscle tensionAs body relaxes,so does the mindPeople who use PMR have less health issues,Steps to Initiate PMR,Find a comfortable position.Begin by monitoring your breathing.Inhale when you c

8、ontract each muscle group,exhale when you relax each muscle group.Focus your concentration on each muscle group as you work various regions of your body.,Typical Phase for Each Muscle Group Using PMR,First contraction:100%510 seconds release and relax(exhale)compare relaxation to contractionSecond c

9、ontraction:50%510 seconds release and relax(exhale)compare relaxation to contractionThird contraction:510%510 seconds release and relax(exhale)compare relaxation to contraction,Progressive Muscular Relaxation,Research indicates that anger elicits the greatest response of unconscious muscle tension.P

10、rogressive Muscular Relaxation is one of the best techniques to deal with symptoms of anger.,Best Application of PMR,Excellent way to reduce muscle tensionThought to be beneficial for people who quit smokingAvoid using in areas with chronic painAvoid using if you have hypertension,Study Guide Questions,1.Explain the rationale for PMR as an effective relaxation technique.2.Describe in simple terms how to begin a session of PMR to promote relaxation.3.What are some conditions where this technique is not advised?,