Progressive Relaxation
Overview
The gold standard in relaxation procedures is
“Progressive Relaxation” created by Edmund
Jacobson way back in 1938. This is an easy to
learn technique and is based on the following:
1) It is possible to learn the difference between a
tensed and relaxed muscle;
2) A muscle cannot be both relaxed and tense;
3) Relaxation of the body through decreased
muscle tension can reduce anxiety and stress;
4) All muscles of the body become relaxed by
tensing and relaxing the major muscle groups.
Breathe and Relax
The tension-relaxation cycles develop an athlete’s
awareness of the difference between tension and
none. Each cycle involves maximally contracting a
specific muscle group (e.g., biceps) and then fully
relaxing it. Exhaling while saying the word “relax”
should be timed with the relaxation of the muscle.
This is known as “cue-controlled” relaxation. Later
in competition, athletes can reduce tension by
simply scanning their body for tension, saying the
word “relax” and taking a deep breath.
More Recently
L.G. Ost is the researcher who revised progressive
relaxation so athletes could learn to relax faster
thanJacobson’s 30min technique. You’ll find in your
MTP list several relaxation sequences based on
this Ost revision (audio, video and text). In general,
here is what Ost suggested:
1) Start with a 15 minute progressive relaxation
session practiced twice a day for several days;
2) A 5-7min “release only” phase without tensing is
practiced next. After a few days, the time is then
reduced to 2-3 minutes combining the word “relax;”
3) The time can then be reduced to a few seconds.
References
1) Ost, L.G. (1987). Applied relaxation: Description of a
coping technique and review of controlled studies.
Behaviour Research and Therapy, 25, 397-409.
2) Jacobson, E. (1938). Progressive Relaxation. Chicago,
IL: University of Chicago Press.
Quote
“When I feel tight before a competition, I progressively relax
my muscles and that seems to get all the tension out.”
-Kathy Varadi, 2008 Olympic Trials Archer
Relaxation 1