Relaxarea progresiva a muschilor este cunoscuta ca find o tehnica minte-corp care presupune incordarea lenta, iar mai apoi relaxarea fiecarei grupe musculare din corp. Multe persoane o mai numesc si procedura de relaxare a muschilor sau procedura lui Jacobson.
Folosita de cele mai multe ori cu scopul de a imblanzi stresul, despre relaxarea musculara progresiva se spune ca va creste constientizarea senzatiilor asociat, iar mai mult decata atat, va ajuta sa identificati si sa faceti fata efectelor fizice ale stresului cotidian.
Intr-adevar, o serie de studii arata ca o practica regulata de relaxare musculara progresiva poate contribui la indepartarea stresului dvs. precum si la tratarea problemelor de sanatate legate de stres, cum ar fi insomnia si anxietatea.
Cum se practica
Relaxarea musculara progresiva este indicat sa fie practicata cel mai bine intr-o pozitie confortabila si intr-un spatiu linistit, fara distractii. Pentru a incepe sa puneti in aplicare aceasta procedura, strangeti muschii de pe fata timp de cinci secunde, strangandu-va ochii, ridand fruntea si inclestand maxilarul. Apoi, relaxati-va fata si respirati profund, pentru ca simtiti eliberarea tensiunii acumulata in muschi.
Trecand prin restul corpului (inclusiv maini, brate, umeri, spate, stomac, fese, coapse si picioare), repetati secventa de relaxare a tensiunii pentru fiecare grupa musculara (o grupa musculara la un moment dat). In cazul in care muschii se simt inca incordati chiar si la sfarsitul sesiunii progresive de relaxare musculara, atunci trebuie sa strangeti si relaxati acea grupa musculara de cel putin inca trei ori.
Beneficii
Mai multe studii au dovedit faptul ca relaxarea musculara progresiva are efecte benefice in ceea ce priveste diminuarea stresului. Intr-un studiu realizat in anul 2000 de Journal of Behavioral Medicine, de exemplu, studiu care a expus 67 de voluntari la o situatie stresanta si apoi au facut ca acestia sa practice relaxarea musculara progresiva, sa urmeze terapie muzicala sau sa ia parte la un grup de control.
Rezultatele studiului au scos in evidenta faptul ca membrii grupului de relaxare musculara progresiva au obtinut o relaxare mai mare (inclusiv o scadere mai semnificativa a ritmului cardiac) decat restul membrilor studiului.
Alte cercetari indica faptul ca relaxarea musculara progresiva poate ajuta si la calmarea stresului prin reducerea nivelului de cortizol (un hormon eliberat ca raspuns la stres).
In plus, o serie de studii efectuate asupra acestei proceduri, sugereaza ca relaxarea musculara progresiva poate fi deosebit de eficienta in ceea ce priveste persoanele cu anumite probleme de sanatate.
De exemplu, un studiu din 2003, care a fost publicat ulterior in revista Psychooncology a descoperit ca relaxarea musculara progresiva a ajutat la ameliorarea anxietatii si la imbunatatirea calitatii vietii printre 29 de pacienti cu cancer colorectal care au primit recent o interventie chirurgicala.
Intre timp, un alt studiu care a fost publicat in Journal of Alternative and Complementary Medicine a scos in evidenta faptul ca relaxarea musculara progresiva a contribuit la imbunatatirea calitatii vietii si a redus tensiunea arteriala in randul persoanelor cu boli de inima.
Utilizarea relaxarii musculare progresive pentru sanatate
In timp ce relaxarea musculara progresiva va poate ajuta sa va ameliorati stresul, acesta nu trebuie utilizat ca substitut pentru ingrijirile medicale standard in tratamentul vreunei probleme de sanatate. Tratarea de sine si evitarea sau intarzierea ingrijirii standard poate avea consecinte grave, motiv datorita caruia, in cazul in care sunteti interesat de utilizarea relaxarii musculare progresive pentru a ajuta la gestionarea unei afectiuni specifice de sanatate, discutati cu medicul dumneavoastra despre incorporarea acesteia in ingrijirea de sine.
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