Progressive Muscle Relaxation

What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation, also called PMR, is a mind-body technique that teaches you to relax your body and autonomic nervous system by focusing on relaxing specific muscles. PMR has two steps: one, actively tightening muscles to create tension, then two, releasing the tension and noticing the muscles relax. For example, tense your shoulders up toward your ears and hold for a few seconds then let go, relax. Or squeeze your hands into fists, hold for a few seconds, and then let go, relax those muscles. This exercise helps release tension in the body and lower stress. It is particularly helpful when someone feels tense in their body, which happens when we have pain, and with stress, anxiety, fear, and anger. PMR also reduces physical discomfort like stomachaches and headaches, and helps with sleep.

How does PMR work in the context of gastrointestinal conditions?

People with bothersome gut sensations, like abdominal pain, tense their body even when they do not realize they are. When we have pain, our body automatically tenses, which often makes pain worse. Also, many GI conditions are impacted by a miscommunication between the brain and GI tract (brain-gut connection), and hypersensitive nervous system. Changes in mood, anxiety, and physical stress change how the brain and gut communicate through the nervous system.

Progressive muscle relaxation and other relaxation strategies can relax a tense body, and can improve the brain-gut communication and nervous system hyperactivity. PMR is one of many strategies that can be used to decrease the nervous system activity when it is causing uncomfortable gut sensations (like abdominal pain and nausea) or other body sensations (like headaches or a racing heart). PMR is one type of relaxation strategy that is often included in treatments such as hypnotherapy, cognitive-behavioral therapy, and biofeedback. 

When is PMR recommended? 

Progressive muscle relaxation can be used by anyone at any time they feel it could help. For kids with gut discomfort like abdominal pain and nausea, PMR is helpful. This can be with a variety of problems, including:

• Chronic abdominal pain/ Functional abdominal pain
• Functional dyspepsia
• Irritable bowel syndrome
• Gastroesophageal reflux
• Cyclic vomiting syndrome
• Migraine and tension headaches
• Amplified pain syndrome
• Non-cardiac chest pain
• Musculoskeletal pain
• Insomnia
• Anxiety 

Is PMR safe?

Yes— progressive muscle relaxation is a safe, painless, and non-invasive technique that can be effective to reduce nervous system arousal and uncomfortable sensations.

Resources

• Anxiety Canada
• NCCIH (nih.gov)

References

Christaki, Maria, and Parthena Yfandopoulou. "Progressive muscle relaxation as treatment option for children/adolescents with functional gastrointestinal disorders." Health Science Journal 8.2 (2014): 187-191.

Toussaint, Loren, et al. "Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation." Evidence-Based Complementary and Alternative Medicine 2021 (2021).

Author: Jacklyn E. Stellway, PsyD
Editor: Anthony Porto, MD
March 2024