When I was initially introduced to PMR I thought it was a
really complex intervention technique and that I would have to observe and
practice countless sessions in order to be confident enough to carry it out on
other clients. I soon came to find out that it is not very complex at all and
it is very simple to follow the instructions if you are in the client’s
position, and it is similarly very straightforward to perform as the therapist.
Bourne (2005) explains that Dr. Edmund Jacobson first
developed progressive muscle relaxation more than 50 years ago and it is
described as a systematic technique which is used to reach a state of deep
relaxation. Dr. Jacobson discovered that relaxation occurs when muscles are
tensed and then released after a short period of time. It is the tensing and
releasing of all muscle groups in the human body that causes the state of deep relaxation,
and Dr. Jacobson found that this technique was capable of managing and relieving
a vast amount of conditions such as stress, high blood pressure, insomnia… and
the list goes on.
Over time, PMR has been developed by several people and the
two main types of PMR are overt PMR and covert PMR (Smith, 2005).
Overt PMR is generally the most common type and it refers to
tensing a muscle group for 5-10 seconds followed by the release of that muscle
group for approximately 30 seconds. This is repeated with up to 16 muscle
groups throughout our body, carried out systematically, generally from head to
toe (Smith, 2005).
Covert PMR is similar as it involves releasing the tension
in each of the muscle groups, but without initially tensing up. Smith (2005)
explains that this type of PMR may be considered as an advanced session
following several weeks of training in overt PMR.
Personally, I haven’t experienced Covert PMR nor have I seen
others perform or experience it. During my Mental Health placement when I was initially
introduced to PMR, I assumed there was only one type (overt), but I guess you
learn something new every day right?
References:
Bourne, E. J.
(2005). The anxiety & phobia workbook
(4th ed.). Oakland, CA: New Harbinger.
Smith, J. C.
(2005). Relaxation, meditation &
mindfulness: A mental health practitioner’s guide to new and traditional approaches.
New York, USA: Springer.
Image retrieved August 5, 2013 from elearningserv.com/blog/impact-of-story-based-learning
2 comments:
WOW! I had no idea that there's 2 types of PMR! I was only aware of Overt! You have used good quotes and references to explain the difference! Thanks for opening my eyes to this Ashley! You're the best!
Thank you Nicole, I'm glad my blog has been useful and provided new information for you :-)
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