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    Progresif Muscle Relaxation

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    Dian Ayu Wulandari
    Progressive muscle relaxation is a technique that involves tensing specific muscle groups for 5 seconds and then relaxing them to create awareness of tension and relaxation. It proceeds through all major muscle groups from head to toe. The process is repeated to achieve total muscle relaxation and relief from anxiety or tension. With regular practice, one gains more control over their relaxation and benefits.

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    Progresif Muscle Relaxation

    Uploaded by

    Dian Ayu Wulandari
    101 views6 pages
    Progressive muscle relaxation is a technique that involves tensing specific muscle groups for 5 seconds and then relaxing them to create awareness of tension and relaxation. It proceeds through all major muscle groups from head to toe. The process is repeated to achieve total muscle relaxation and relief from anxiety or tension. With regular practice, one gains more control over their relaxation and benefits.

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    teknik relaksasi

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    Progressive muscle relaxation is a technique that involves tensing specific muscle groups for 5 seconds and then relaxing them to create awareness of tension and relaxation. It proceeds through all major muscle groups from head to toe. The process is repeated to achieve total muscle relaxation and relief from anxiety or tension. With regular practice, one gains more control over their relaxation and benefits.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    101 views6 pages

    Progresif Muscle Relaxation

    Uploaded by

    Dian Ayu Wulandari
    Progressive muscle relaxation is a technique that involves tensing specific muscle groups for 5 seconds and then relaxing them to create awareness of tension and relaxation. It proceeds through all major muscle groups from head to toe. The process is repeated to achieve total muscle relaxation and relief from anxiety or tension. With regular practice, one gains more control over their relaxation and benefits.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 6

    Health Hint: Progressive Muscle Relaxation

    Progressive muscle relaxation is a technique that involves tensing specific muscle


    groups and then relaxing them to create awareness of tension and relaxation. It is
    termed progressive because it proceeds through all major muscle groups, relaxing
    them one at a time, and eventually leads to total muscle relaxation.

    Instructions:
    Step 1. Assume a comfortable position. You may lie down; loosen any tight
    clothing, close your eyes and be quiet.
    Step 2. Assume a passive attitude. Focus on yourself and on achieving relaxation
    in specific body muscles. Tune out all other thoughts.
    Step 3. Tense and relax each muscle group as follows:
    Forehead - Wrinkle your forehead, try to make your eyebrows touch
    your hairline for five seconds. Relax.
    Eyes and nose - Close your eyes as tightly as you can for five
    seconds. Relax.
    Lips, cheeks and jaw - Draw the centers of your mouth back and
    grimace for five seconds. Relax. Feel the warmth and calmness in
    your face.
    Hands - Extend your arms in front of you. Clench your fists tightly
    for five seconds. Relax. Feel the warmth and calmness in your hands.
    Forearms - Extend your arms out against an invisible wall and push
    forward with your hands for five seconds. Relax.
    Upper arms - Bend your elbows. Tense your biceps for five seconds.
    Relax. Feel the tension leave your arms.
    Shoulders - Shrug your shoulders up to your ears for five seconds.
    Relax.
    Back - Arch your back off the floor for five seconds. Relax. Feel the
    anxiety and tension disappearing.

    Stomach - Tighten your stomach muscles for five seconds. Relax.


    Hips and buttocks - Tighten your hip and buttock muscles for five
    seconds. Relax.
    Thighs - Tighten your thigh muscles by pressing your legs together as
    tightly as you can for five seconds. Relax.
    Feet - Bend your ankles toward your body as far as you can for five
    seconds. Relax.
    Toes - Curl your toes as tightly as you can for five seconds. Relax.
    Step 4. Focus on any muscles which may still be tense. If any muscle remains
    tense, tighten and relax that specific muscle three or four times.
    Step 5. Fix the feeling of relaxation in your mind. Resolve to repeat the process
    again.
    Remember, people respond differently to various activities. Some feel pleasant or
    refreshed, and others feel calm and relaxed after an activity like this one. Some
    people notice little change the first time, but with practice, their control increases as well as the benefits. If you practice this activity, your relaxation should increase.

    The materials on this website were made possible by Grant Number 1 R25 AT0
    0529-01A1 from the National Center for Complementary and Alternative
    Medicines (NCCAM), the National Institutes of Health (NIH). The contents are
    solely the responsibility of the EDCAM project staff and contributors and do not
    necessarily represent the official views of NCCAM or NIH.
    http://www.amsa.org/healingthehealer/musclerelaxation.cfm

    http://www.youtube.com/watch?v=wbBAmvFKNh8

    Raja Sekar, 2013

    http://www.youtube.com/watch?v=JmBc-A8pjk8
    mari belajar teknik relaksasi
    sanjaya thjia, 2013

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