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Progressive Muscle Relaxation
Yip See Kit asked:
Progressive muscle relaxation [PMR] is a relaxation technique of stress management developed by American physician Edmund Jacobson in 1934. This progressive muscle relaxation technique is focused on tensing and releasing tensions in the 16 different muscle groups. Jacobson reasoned that since muscular tension is usually followed as a by product of anxiety, one can lower and reduce anxiety by understanding and learning how to self relax those muscular tension. (McCallie et al., 2006)
Joseph Wolpe (Conrad and Roth, 2006 ) further adjusted this technique for use with systematic desensitization in 1948. Subsequently, both Bernstein and Borkovec in 1973 (Bernstein and Borkovec, 1973) came out with adjustments to the technique to suit cognitive behavioral stress management. Empirical proofs also supports the use of progressive muscle relaxation in high level tension responses and mind body techniques such as: irritable bowel syndrome, insomnia, reducing tension headaches, adjunct treatment in cancer and chronic pain management in inflammatory arthritis.(McCallie et al., 2006)
Let us take a closer look at what exactly is progressive muscle relaxation and how does this technique work. The idea behind progressive muscle relaxation is simply that of isolating one muscle group at a time, then intentionally creating muscle tension for 8-10 seconds, and then allowing the muscle to totally relax so as to release the tensions.
Taking for instance, when we take our right hand and tighten it into a fist with all our force, we can feel the muscle tension slowly increase in our hand and all the way up to the forearm. The longer we hold the tension and force, the more tense the arm becomes. The body will then become conscious that it does not feel comfortable in this position at all, where pain might even start to occur.
The above demonstrates an instance of intentionally exaggerated muscle tension in the body. When such tension exists around the forehead, one would usually experience headache and if it is around the neck area, a neck ache would be experienced. When the body continued to hold the muscle tension and then all at once, relax and totally let go, a difference will be felt when the hand is allowed to flop down onto the lap. The muscles around the arm now start to relax, and the muscle tension slowly flows away and disappears.
Based on the principle of muscle physiology, this process of relaxation is proven to work. The muscle has to relax whenever tension is being created in a muscle and then release. This happens because the muscle does not have a choice and it must react in this manner.
The interesting part of this process is that the muscle will not only quickly relax back to its pre-tensed state, and when it is allowed to rest, the muscle will become even more relaxed that it was before the tension was created. When this procedure of creating tension in the muscles and then releasing of the tension is applied to every major muscle group of the body, all of these muscles will become more relaxed prior to the beginning.
The main idea to initiating the relaxation response in this way is to take control of the voluntary muscles through creation of tension in them, followed by forcing them into a state of relaxation. When the body is aware of the presence of the tension, it will respond by triggering the muscles to relax, where the rest of the other components of the relaxation response will naturally follow.
Lesser oxygen is needed for relaxed muscle and hence the rate of breathing is slow. Since the heart does not require to be beating so fast to supply oxygen out to tense muscles, heart rate and blood pressure decline. Thus the normal blood flow will returns to the belly and digestion resumes where the belly is calmed and also the hands and feet are warmed up. As a result, this series of body adaptations all occur and fall naturally into place as the voluntary muscles are being directed into a state of relaxation, and changes in mood followed which make the body feeling calm and refreshed.
The progressive muscle relaxation procedure teaches you to relax your muscles through a two steps process. Through repetitive practices, the body quickly learns to recognize and differentiate the associated feelings between a tensed muscle and a completely relaxed muscle. Using this simple knowledge, the body can then induce physical muscular relaxation when the body first becomes aware of the signs of the tension that accompanies anxiety. With physical relaxation, the mental will also be more readily focused and able to maintain more calm.
To further enhance the benefits of being both physically and mentally relaxed, the body need to always stay as relaxed as possible. This is achievable if there is a positive transfer of the muscle relaxation technique into daily activities. Using the principle of Taichi, it focuses on slow rhythmic movements in a graceful manner where they mind and body is in a relaxed condition while the body is maintaining the correct postural alignment.
When we talked about the body being in a relaxed position, it does not mean that the muscles are not being used. In fact, Taichi can be considered as a high intensity aerobic exercise when practiced using the correct scientific approach and postural alignment. However, for many amateur Taichi practitioners, it is often difficult for them to maintain both physically and mentally relaxed especially when they are too focus on trying to remember the Taichi movements and applying the taichi principles.
Thus, the progressive muscle relaxation techniques offer a good foundation or pathway where individual can use it to initiate the body relaxation, then transferring this relaxation state into Taichi practice where it can further be used to achieve both mind and body relaxation and lastly to habitualise it into daily activities.
Hence, as we can see there is a positive transfer of muscle relaxation from practicing progressive muscle relaxation technique to taichi and lastly to maintain this state of well being and feeling of relaxation during normal daily physical activities.
To begin practicing the progressive muscle relaxation technique, we can either sit in a comfortable chair or lying on the bed. The main objective is to get as comfortable as possible, and tries to avoid wearing any tight clothes or shoes and also not to cross the legs. As for the breathing, take a gradual deep breath and let it slow gradually and slowly.
What we are going to perform is alternately tensing and relaxing specific major groups of muscles. After tension is released, the muscle will become even more relaxed than before the tensing. Focus on the feel of the muscles, especially the distinction between tension and relaxation. Over time, the body will become aware of any tension felt in any specific muscle and be able to reduce that tension. This is known as kinesthetic awareness. Before performing the progressive muscle relaxation, if one has any problems regarding pulled muscles, broken bones, or any medical contraindication for physical activities, need to consult the doctor first.
1. Hands – Clench the fists tightly to tense it and then relaxed. Next, the fingers are extended fully to create tension and relaxed.
2. Biceps and triceps – Elbow flexion to tense the biceps and relaxed by dropping the arm. Next, the triceps are tensed up and then relaxed by dropping them.
3. Shoulders – Pull back the shoulders to tense the muscle and then relax them. Next, push the shoulders forward or hunch it to create tension and then relax.
4. Neck (lateral) – Keep the shoulders in a neutral and relaxed position, the head is then rotated slowly to the right, as far as possible and then relax. Next rotate to the left and relax.
5. Neck (forward) – Press down the chin and tuck into your chest to tense the muscle and then relax. Hyper extension of the neck is not advisable as it could create too much stress on the neck.
6. Mouth – Open up the mouth as wide as possible to create tension and then relaxed. Next, the lips are pressed together as tightly as possible to create tension and then relaxed.
7. Eyes – Open the eyes as wide as possible to tense the muscle and then relax. Next, close the eyes tightly to tense it and then relax.
8. Gluteus – Press the gluteus together tightly and raise pelvis slightly off chair to create tension and then relax.
9. Quadriceps – Fully extend both legs and raise them above the ground to tense the muscles and then relax. Next, press the feet (heels) into the floor or foot rest to create tension and then relax.
10. Abdominal – Suck in the stomach as much as possible to create tension and then relax completely. Next, push out the stomach to create tension and then relax.
11. Calves and feet – Plantar flexion to create tension and then relax. Next, dorsi flex as much as possible to create tension and then relax.
12. Toes – Fully extend the toes outward to create tension and then relax. Next, bend the toes up as far as possible to create tension and then relax.
Lastly, let the whole body to remain relax for a while and feel the relaxation of all the muscles. After continued practices, there should be a gradual progression in muscle relaxation and then habitualising this into Taichi practices and finally to daily activities. These relaxation exercises will not eliminate tension, but when it arises, the body will be aware immediately, and the body will be able to respond positively to remove the tension away.
REFERENCES
BERNSTEIN, D. A. & BORKOVEC, T. D. (1973) Progressive relaxation training: A manual for the helping profession. Champaign, IL: Research Press.
CONRAD, A. & ROTH, W. T. (2006 ) Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders Volume 21, Pg 243-264.
HOLLAND, J., MORROW, G., SCHMALE, A., DEROGATIS, L., STEFANEK, M., BERENSON, S., CARPENTER, P., BREITBART, W. & FELDSTEIN, M. (1991) A randomized clinical trial of alprazolam versus progressive muscle relaxation in cancer patients with anxiety and depressive symptoms. Journal of Clinical Oncology, Vol 9.
MCCALLIE, S, M., BLUM, M, C., HOOD & J, C. (2006) Progressive Muscle Relaxation. Journal of Human Behavior in the Social Environment, Volume 13, Number 3, 13 July 2006 , pp.51-66(16).
OHMORI, F., SHIMIZU, S. & KAGAYA, A. (2007) Exercise-induced blood flow in relation to muscle relaxation period. Vol 6
SERMSAK LOLAK, M., L, G., CONNORS, J, M., SHERIDAN & WISE, T. N. (2008) Effects of Progressive Muscle Relaxation Training on Anxiety and Depression in Patients Enrolled in an Outpatient Pulmonary Rehabilitation Program. Vol. 77, No. 2, 2008
No Nonsense Muscle Building
Progressive muscle relaxation [PMR] is a relaxation technique of stress management developed by American physician Edmund Jacobson in 1934. This progressive muscle relaxation technique is focused on tensing and releasing tensions in the 16 different muscle groups. Jacobson reasoned that since muscular tension is usually followed as a by product of anxiety, one can lower and reduce anxiety by understanding and learning how to self relax those muscular tension. (McCallie et al., 2006)
Joseph Wolpe (Conrad and Roth, 2006 ) further adjusted this technique for use with systematic desensitization in 1948. Subsequently, both Bernstein and Borkovec in 1973 (Bernstein and Borkovec, 1973) came out with adjustments to the technique to suit cognitive behavioral stress management. Empirical proofs also supports the use of progressive muscle relaxation in high level tension responses and mind body techniques such as: irritable bowel syndrome, insomnia, reducing tension headaches, adjunct treatment in cancer and chronic pain management in inflammatory arthritis.(McCallie et al., 2006)
Let us take a closer look at what exactly is progressive muscle relaxation and how does this technique work. The idea behind progressive muscle relaxation is simply that of isolating one muscle group at a time, then intentionally creating muscle tension for 8-10 seconds, and then allowing the muscle to totally relax so as to release the tensions.
Taking for instance, when we take our right hand and tighten it into a fist with all our force, we can feel the muscle tension slowly increase in our hand and all the way up to the forearm. The longer we hold the tension and force, the more tense the arm becomes. The body will then become conscious that it does not feel comfortable in this position at all, where pain might even start to occur.
The above demonstrates an instance of intentionally exaggerated muscle tension in the body. When such tension exists around the forehead, one would usually experience headache and if it is around the neck area, a neck ache would be experienced. When the body continued to hold the muscle tension and then all at once, relax and totally let go, a difference will be felt when the hand is allowed to flop down onto the lap. The muscles around the arm now start to relax, and the muscle tension slowly flows away and disappears.
Based on the principle of muscle physiology, this process of relaxation is proven to work. The muscle has to relax whenever tension is being created in a muscle and then release. This happens because the muscle does not have a choice and it must react in this manner.
The interesting part of this process is that the muscle will not only quickly relax back to its pre-tensed state, and when it is allowed to rest, the muscle will become even more relaxed that it was before the tension was created. When this procedure of creating tension in the muscles and then releasing of the tension is applied to every major muscle group of the body, all of these muscles will become more relaxed prior to the beginning.
The main idea to initiating the relaxation response in this way is to take control of the voluntary muscles through creation of tension in them, followed by forcing them into a state of relaxation. When the body is aware of the presence of the tension, it will respond by triggering the muscles to relax, where the rest of the other components of the relaxation response will naturally follow.
Lesser oxygen is needed for relaxed muscle and hence the rate of breathing is slow. Since the heart does not require to be beating so fast to supply oxygen out to tense muscles, heart rate and blood pressure decline. Thus the normal blood flow will returns to the belly and digestion resumes where the belly is calmed and also the hands and feet are warmed up. As a result, this series of body adaptations all occur and fall naturally into place as the voluntary muscles are being directed into a state of relaxation, and changes in mood followed which make the body feeling calm and refreshed.
The progressive muscle relaxation procedure teaches you to relax your muscles through a two steps process. Through repetitive practices, the body quickly learns to recognize and differentiate the associated feelings between a tensed muscle and a completely relaxed muscle. Using this simple knowledge, the body can then induce physical muscular relaxation when the body first becomes aware of the signs of the tension that accompanies anxiety. With physical relaxation, the mental will also be more readily focused and able to maintain more calm.
To further enhance the benefits of being both physically and mentally relaxed, the body need to always stay as relaxed as possible. This is achievable if there is a positive transfer of the muscle relaxation technique into daily activities. Using the principle of Taichi, it focuses on slow rhythmic movements in a graceful manner where they mind and body is in a relaxed condition while the body is maintaining the correct postural alignment.
When we talked about the body being in a relaxed position, it does not mean that the muscles are not being used. In fact, Taichi can be considered as a high intensity aerobic exercise when practiced using the correct scientific approach and postural alignment. However, for many amateur Taichi practitioners, it is often difficult for them to maintain both physically and mentally relaxed especially when they are too focus on trying to remember the Taichi movements and applying the taichi principles.
Thus, the progressive muscle relaxation techniques offer a good foundation or pathway where individual can use it to initiate the body relaxation, then transferring this relaxation state into Taichi practice where it can further be used to achieve both mind and body relaxation and lastly to habitualise it into daily activities.
Hence, as we can see there is a positive transfer of muscle relaxation from practicing progressive muscle relaxation technique to taichi and lastly to maintain this state of well being and feeling of relaxation during normal daily physical activities.
To begin practicing the progressive muscle relaxation technique, we can either sit in a comfortable chair or lying on the bed. The main objective is to get as comfortable as possible, and tries to avoid wearing any tight clothes or shoes and also not to cross the legs. As for the breathing, take a gradual deep breath and let it slow gradually and slowly.
What we are going to perform is alternately tensing and relaxing specific major groups of muscles. After tension is released, the muscle will become even more relaxed than before the tensing. Focus on the feel of the muscles, especially the distinction between tension and relaxation. Over time, the body will become aware of any tension felt in any specific muscle and be able to reduce that tension. This is known as kinesthetic awareness. Before performing the progressive muscle relaxation, if one has any problems regarding pulled muscles, broken bones, or any medical contraindication for physical activities, need to consult the doctor first.
1. Hands – Clench the fists tightly to tense it and then relaxed. Next, the fingers are extended fully to create tension and relaxed.
2. Biceps and triceps – Elbow flexion to tense the biceps and relaxed by dropping the arm. Next, the triceps are tensed up and then relaxed by dropping them.
3. Shoulders – Pull back the shoulders to tense the muscle and then relax them. Next, push the shoulders forward or hunch it to create tension and then relax.
4. Neck (lateral) – Keep the shoulders in a neutral and relaxed position, the head is then rotated slowly to the right, as far as possible and then relax. Next rotate to the left and relax.
5. Neck (forward) – Press down the chin and tuck into your chest to tense the muscle and then relax. Hyper extension of the neck is not advisable as it could create too much stress on the neck.
6. Mouth – Open up the mouth as wide as possible to create tension and then relaxed. Next, the lips are pressed together as tightly as possible to create tension and then relaxed.
7. Eyes – Open the eyes as wide as possible to tense the muscle and then relax. Next, close the eyes tightly to tense it and then relax.
8. Gluteus – Press the gluteus together tightly and raise pelvis slightly off chair to create tension and then relax.
9. Quadriceps – Fully extend both legs and raise them above the ground to tense the muscles and then relax. Next, press the feet (heels) into the floor or foot rest to create tension and then relax.
10. Abdominal – Suck in the stomach as much as possible to create tension and then relax completely. Next, push out the stomach to create tension and then relax.
11. Calves and feet – Plantar flexion to create tension and then relax. Next, dorsi flex as much as possible to create tension and then relax.
12. Toes – Fully extend the toes outward to create tension and then relax. Next, bend the toes up as far as possible to create tension and then relax.
Lastly, let the whole body to remain relax for a while and feel the relaxation of all the muscles. After continued practices, there should be a gradual progression in muscle relaxation and then habitualising this into Taichi practices and finally to daily activities. These relaxation exercises will not eliminate tension, but when it arises, the body will be aware immediately, and the body will be able to respond positively to remove the tension away.
REFERENCES
BERNSTEIN, D. A. & BORKOVEC, T. D. (1973) Progressive relaxation training: A manual for the helping profession. Champaign, IL: Research Press.
CONRAD, A. & ROTH, W. T. (2006 ) Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders Volume 21, Pg 243-264.
HOLLAND, J., MORROW, G., SCHMALE, A., DEROGATIS, L., STEFANEK, M., BERENSON, S., CARPENTER, P., BREITBART, W. & FELDSTEIN, M. (1991) A randomized clinical trial of alprazolam versus progressive muscle relaxation in cancer patients with anxiety and depressive symptoms. Journal of Clinical Oncology, Vol 9.
MCCALLIE, S, M., BLUM, M, C., HOOD & J, C. (2006) Progressive Muscle Relaxation. Journal of Human Behavior in the Social Environment, Volume 13, Number 3, 13 July 2006 , pp.51-66(16).
OHMORI, F., SHIMIZU, S. & KAGAYA, A. (2007) Exercise-induced blood flow in relation to muscle relaxation period. Vol 6
SERMSAK LOLAK, M., L, G., CONNORS, J, M., SHERIDAN & WISE, T. N. (2008) Effects of Progressive Muscle Relaxation Training on Anxiety and Depression in Patients Enrolled in an Outpatient Pulmonary Rehabilitation Program. Vol. 77, No. 2, 2008
No Nonsense Muscle Building
How Long Does It Take To Build Muscles
Chris Chew asked:
For a skinny person, gaining muscle weight can be very difficult without professional help. Where for some fortunate genetically blessed people, gaining muscle mass very fast is a breeze. Therefore if you are trying to figure out how long does it take to build muscle mass, there is simply no direct answer.
Firstly, do take note that muscles do not usually grow in a linear process but in a series of spurts.
Therefore no matter how hard you work your muscles or how much you eat, muscle growth will not be at a predictable steady pace.
That said, let’s take a look at the factors which influence muscle growth. As you probably know, there are many factors influencing your muscle growth and not everyone will build muscles at the same pace even though they may be working out with the same weight, exercises and eating the same food.
Some people are genetically predisposed to gaining muscle mass and these folks will see impressive results within only a few months. We all know that the Mesomorphs (sporty body type) will be able to build muscles muuch faster than the Ectomorphs (thin body type).
Your rate of your muscle gain will also depend largely on how close you are to the upper limit of what you naturally are capable of in terms of gaining muscle mass. This phenomenon is also known as the adaptation ceiling in bodybuilding speak.
This gors to say that the closer you are to the upper limit of the adaptation ceiling, the slower your muscle will grow. That means that someone who has been lifting weights for a number of years will gain muscle mass much more slowly than a newbie to weight training.
It is not uncommon for people to gain fat when they are building muscle mass. The amount of fat you gain will depend on how much you eat and also on how lean you are when you started to fuel your muscle growth with what you eat. Eating to fuel muscle gain is called overfeeding in the bodybuilding lingo.
Studies have shown that during a period of overfeeding, you will gain more muscle and less fat if you are the naturally lean type. During the cutting phase to get rid of body fat so as to show muscle definition, it is known that fatter people tend to lose more fat and less muscle when they cut, but the leaner ones will find it the harder to lose fat without losing muscle.
Why is this so? Well, it may only be a psychological reason. If you have just worked your butt off to get your well defined six pack abs, then you will not want to put the fat on again and so you may simply be reluctant to eat the amount of food necessary to gain significant muscle mass, don’t you think so?
It could also be hormonal factor as some studies do show a link between low body fat and low testosterone(male muscle buiding hormones) levels. If your testosterone is low, it is also difficult for you to gain muscle mass.
So how long does it take to build muscle mass will depend very much on your genetic condition and other factors besides doing the proper workouts and eating correctly.
No Nonsense Muscle Building
For a skinny person, gaining muscle weight can be very difficult without professional help. Where for some fortunate genetically blessed people, gaining muscle mass very fast is a breeze. Therefore if you are trying to figure out how long does it take to build muscle mass, there is simply no direct answer.
Firstly, do take note that muscles do not usually grow in a linear process but in a series of spurts.
Therefore no matter how hard you work your muscles or how much you eat, muscle growth will not be at a predictable steady pace.
That said, let’s take a look at the factors which influence muscle growth. As you probably know, there are many factors influencing your muscle growth and not everyone will build muscles at the same pace even though they may be working out with the same weight, exercises and eating the same food.
Some people are genetically predisposed to gaining muscle mass and these folks will see impressive results within only a few months. We all know that the Mesomorphs (sporty body type) will be able to build muscles muuch faster than the Ectomorphs (thin body type).
Your rate of your muscle gain will also depend largely on how close you are to the upper limit of what you naturally are capable of in terms of gaining muscle mass. This phenomenon is also known as the adaptation ceiling in bodybuilding speak.
This gors to say that the closer you are to the upper limit of the adaptation ceiling, the slower your muscle will grow. That means that someone who has been lifting weights for a number of years will gain muscle mass much more slowly than a newbie to weight training.
It is not uncommon for people to gain fat when they are building muscle mass. The amount of fat you gain will depend on how much you eat and also on how lean you are when you started to fuel your muscle growth with what you eat. Eating to fuel muscle gain is called overfeeding in the bodybuilding lingo.
Studies have shown that during a period of overfeeding, you will gain more muscle and less fat if you are the naturally lean type. During the cutting phase to get rid of body fat so as to show muscle definition, it is known that fatter people tend to lose more fat and less muscle when they cut, but the leaner ones will find it the harder to lose fat without losing muscle.
Why is this so? Well, it may only be a psychological reason. If you have just worked your butt off to get your well defined six pack abs, then you will not want to put the fat on again and so you may simply be reluctant to eat the amount of food necessary to gain significant muscle mass, don’t you think so?
It could also be hormonal factor as some studies do show a link between low body fat and low testosterone(male muscle buiding hormones) levels. If your testosterone is low, it is also difficult for you to gain muscle mass.
So how long does it take to build muscle mass will depend very much on your genetic condition and other factors besides doing the proper workouts and eating correctly.
No Nonsense Muscle Building
Newage Relaxation Techniques on Stress Management
Yip See Kit asked:
We all know how unpleasant excessive stress can be. We also know the feeling of sickness in our stomach before an important performance, and the intense ‘fight-or-flight’ reaction we get when we face frustration after frustration.
In this society where challenges have to be met and limits to be broken all the time, there are just too many stresses which one had to handle & faced, be it student who faces stress at school work & during exam period or the working adult who had to meet the demands of never ending workload & unrealistic deadlines. Relaxation techniques become a marvelous way to help in the quest for stress management.
A lot of people have the misconception that relaxation is just only about having peace of mind or simply enjoying a hobby during their past time. However, relaxation is much more than just that, relaxation is actually a process that helps reduces the wear and tear of life’s challenges both physically & mentally so that one can recharge & keep on going positively in life.
Regardless whether one has a very stressful & hectic lifestyle or they have managed to get it under control, one can still benefit from learning the different relaxation techniques. Learning basic relaxation techniques is easy & by exploring these simple relaxation techniques, one is able to get started on de-stressing their life and improving their holistic health.
According to a research done on using relaxation training in improving of irritable bowel syndrome, it was found that with relaxation training in a brief group intervention, it has significantly improves symptom severity, general health perception and medical consumption in irritable bowel syndrome patients immediately after, as well as 6 and 12 months after intervention.[2]
There are also a number of other benefits as to how the body readily responds to stress from practicing relaxation techniques:
* Decrease in heart rate
* Able to stay mentally positive
* Slowing one’s breathing rate
* Reducing the need for oxygen
* Increasing blood flow to major muscles
* Reducing muscle tension
* Reducing emotional responses, such as anger and frustration
* Improved concentration & focus
* Greater ability to handle problems
* More efficiency in daily activities
Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, we can also learn some of these techniques on our own.
The relaxation response leads to a quieting of the sympathetic nervous system. This relaxation response thus prevent one from being overstress, however it can only be evoked through conscious effort.
Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. Regular use of the relaxation response helps to offset the effects of fight-or-flight responses (Benson, 1976). It doesn’t matter which techniques one choose, what matters is the need to practice relaxation response regularly to benefit from it.
There are several main types of relaxation techniques, including:
Body-to-mind control is one method which one can use to evoke the relaxation response. It is also known as progress muscle relaxation. In this technique, we will focus on slowly tensing and then relaxing each muscle group. This helps us to focus on the difference between muscle tension and relaxation, and we will become more aware of our physical sensations. We may choose to start off by tensing and relaxing the muscles in our toes and progressively working our way up to the neck and head. Tense the various muscles for at least five seconds and then relax for 30 seconds, and repeat.
Mind-to-body control is another method of evoking the relaxation response. In this technique, we will first select a quiet environment, get into a comfortable position and close our eyes. Next, we will concentrate fully on taking a deep breath and slowly to be aware of the breathing. While we are breathing out, repeat a positive cue word or sentence, for instance, “I’m relaxing my whole body”, “my whole body feels relax and free”. Continue doing this for another 10 to 20 minutes. During this exercise, we will adopt a passive attitude, which means that we will allow any distractions that come to our mind to simply pass through and not to focus on the thoughts so as to allow relaxation to occur at its own pace.
Visualization is the third relaxation techniques one can perform. In this technique, one will form positive & relaxation mental images so as to take on a visual journey to a peaceful, calming place or situation. We will try to stimulate using as many senses as possible, including smells, sights, sounds and textures. If we imagine relaxing at the ocean, for instance, we will think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. We may choose to close our eyes, sit in a quiet spot and loosen any tight clothing so that it will help in the process of the overall relaxation technique.
There are also other relaxation techniques which include those that are more familiar with, such as Taichi, yoga, music, exercise, meditation, hypnosis and massage etc.
In Taichi, we combine both the techniques of body to mind & mind to body relaxation responses. Taichi can also be regarded as a form of dynamic meditation and when coupled with music along with the rhythmic, graceful smooth & continuous movements, it can be considered as one of the more holistic and complete form of relaxation techniques where it combines the positive effects of all the other different form of relaxation techniques.
As we learn & explore the various relaxation techniques, we will slowly become more aware of our muscle tension and also other physical sensations of stress. Once we are able to get a understanding of what the stress response feels like, we can then make a conscious effort to practice a relaxation technique as described earlier the moment we feel our muscles start to tense up.
In this way, we can prevent & thus avoid stress from spiraling out of control. We need to understand that relaxations techniques are skills just like other skills such as swimming, running, baking a cake and as with any skill, our ability to relax improves with correct practice. We need to be patient when performing the relaxation exercises & stay motivated to reduce the negative impact of stress on our body so as to experience a greater sense of calm in our life & also to be control in stress management.
Taichi Meditation
REFERENCES
[1] Kaushik RM, Kaushik R, Mahajan SK, Rajesh V. Effects of mental relaxation and slow breathing in essential hypertension. Complement Ther Med. 2006 Jun;14(2):120-6. Epub 2006 Jan 10
[2] P. P. J. VAN DER VEEK, Y. R. VAN ROOD, A. A. M. MASCLEE (2007). Clinical trial: short- and long-term benefit of relaxation training for irritable bowel syndrome. Aliment Pharmacol Ther. 2007 Sep 15;26(6):943-52
[3] Rainer Martens PhD, 1987, Coaches Guide to Sport Psychology, Human Kinetics, Champaign, Illinois
[4] Don Greene, 2001, Fight Your Fear and Win, Random House, New York
[5] Terry Orlick PhD, 1990, In Pursuit of Excellence, Human Kinetics, Champaign, Illinois
[6] Herbert Benson M.D., 1992 (reissue), The Relaxation Response, Harper Collins, New York
[7] Martha Davis PhD, 2000, The Relaxation & Stress Reduction Workbook (Fifth Edition), New Harbinger Publications, Oakland, California
[8] Rainer Martens, Coaches Guide to Sport Psychology, 1987, Human Kinetics, Champaign, Illinois, USA
Fat Loss For Idiots
We all know how unpleasant excessive stress can be. We also know the feeling of sickness in our stomach before an important performance, and the intense ‘fight-or-flight’ reaction we get when we face frustration after frustration.
In this society where challenges have to be met and limits to be broken all the time, there are just too many stresses which one had to handle & faced, be it student who faces stress at school work & during exam period or the working adult who had to meet the demands of never ending workload & unrealistic deadlines. Relaxation techniques become a marvelous way to help in the quest for stress management.
A lot of people have the misconception that relaxation is just only about having peace of mind or simply enjoying a hobby during their past time. However, relaxation is much more than just that, relaxation is actually a process that helps reduces the wear and tear of life’s challenges both physically & mentally so that one can recharge & keep on going positively in life.
Regardless whether one has a very stressful & hectic lifestyle or they have managed to get it under control, one can still benefit from learning the different relaxation techniques. Learning basic relaxation techniques is easy & by exploring these simple relaxation techniques, one is able to get started on de-stressing their life and improving their holistic health.
According to a research done on using relaxation training in improving of irritable bowel syndrome, it was found that with relaxation training in a brief group intervention, it has significantly improves symptom severity, general health perception and medical consumption in irritable bowel syndrome patients immediately after, as well as 6 and 12 months after intervention.[2]
There are also a number of other benefits as to how the body readily responds to stress from practicing relaxation techniques:
* Decrease in heart rate
* Able to stay mentally positive
* Slowing one’s breathing rate
* Reducing the need for oxygen
* Increasing blood flow to major muscles
* Reducing muscle tension
* Reducing emotional responses, such as anger and frustration
* Improved concentration & focus
* Greater ability to handle problems
* More efficiency in daily activities
Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, we can also learn some of these techniques on our own.
The relaxation response leads to a quieting of the sympathetic nervous system. This relaxation response thus prevent one from being overstress, however it can only be evoked through conscious effort.
Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. Regular use of the relaxation response helps to offset the effects of fight-or-flight responses (Benson, 1976). It doesn’t matter which techniques one choose, what matters is the need to practice relaxation response regularly to benefit from it.
There are several main types of relaxation techniques, including:
Body-to-mind control is one method which one can use to evoke the relaxation response. It is also known as progress muscle relaxation. In this technique, we will focus on slowly tensing and then relaxing each muscle group. This helps us to focus on the difference between muscle tension and relaxation, and we will become more aware of our physical sensations. We may choose to start off by tensing and relaxing the muscles in our toes and progressively working our way up to the neck and head. Tense the various muscles for at least five seconds and then relax for 30 seconds, and repeat.
Mind-to-body control is another method of evoking the relaxation response. In this technique, we will first select a quiet environment, get into a comfortable position and close our eyes. Next, we will concentrate fully on taking a deep breath and slowly to be aware of the breathing. While we are breathing out, repeat a positive cue word or sentence, for instance, “I’m relaxing my whole body”, “my whole body feels relax and free”. Continue doing this for another 10 to 20 minutes. During this exercise, we will adopt a passive attitude, which means that we will allow any distractions that come to our mind to simply pass through and not to focus on the thoughts so as to allow relaxation to occur at its own pace.
Visualization is the third relaxation techniques one can perform. In this technique, one will form positive & relaxation mental images so as to take on a visual journey to a peaceful, calming place or situation. We will try to stimulate using as many senses as possible, including smells, sights, sounds and textures. If we imagine relaxing at the ocean, for instance, we will think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. We may choose to close our eyes, sit in a quiet spot and loosen any tight clothing so that it will help in the process of the overall relaxation technique.
There are also other relaxation techniques which include those that are more familiar with, such as Taichi, yoga, music, exercise, meditation, hypnosis and massage etc.
In Taichi, we combine both the techniques of body to mind & mind to body relaxation responses. Taichi can also be regarded as a form of dynamic meditation and when coupled with music along with the rhythmic, graceful smooth & continuous movements, it can be considered as one of the more holistic and complete form of relaxation techniques where it combines the positive effects of all the other different form of relaxation techniques.
As we learn & explore the various relaxation techniques, we will slowly become more aware of our muscle tension and also other physical sensations of stress. Once we are able to get a understanding of what the stress response feels like, we can then make a conscious effort to practice a relaxation technique as described earlier the moment we feel our muscles start to tense up.
In this way, we can prevent & thus avoid stress from spiraling out of control. We need to understand that relaxations techniques are skills just like other skills such as swimming, running, baking a cake and as with any skill, our ability to relax improves with correct practice. We need to be patient when performing the relaxation exercises & stay motivated to reduce the negative impact of stress on our body so as to experience a greater sense of calm in our life & also to be control in stress management.
Taichi Meditation
REFERENCES
[1] Kaushik RM, Kaushik R, Mahajan SK, Rajesh V. Effects of mental relaxation and slow breathing in essential hypertension. Complement Ther Med. 2006 Jun;14(2):120-6. Epub 2006 Jan 10
[2] P. P. J. VAN DER VEEK, Y. R. VAN ROOD, A. A. M. MASCLEE (2007). Clinical trial: short- and long-term benefit of relaxation training for irritable bowel syndrome. Aliment Pharmacol Ther. 2007 Sep 15;26(6):943-52
[3] Rainer Martens PhD, 1987, Coaches Guide to Sport Psychology, Human Kinetics, Champaign, Illinois
[4] Don Greene, 2001, Fight Your Fear and Win, Random House, New York
[5] Terry Orlick PhD, 1990, In Pursuit of Excellence, Human Kinetics, Champaign, Illinois
[6] Herbert Benson M.D., 1992 (reissue), The Relaxation Response, Harper Collins, New York
[7] Martha Davis PhD, 2000, The Relaxation & Stress Reduction Workbook (Fifth Edition), New Harbinger Publications, Oakland, California
[8] Rainer Martens, Coaches Guide to Sport Psychology, 1987, Human Kinetics, Champaign, Illinois, USA
Fat Loss For Idiots
Build Muscle Without Weights: What To Expect
Eddie Lomax asked:
I’ve always been impressed with the physiques of Military personnel and gymnasts, haven’t you? I mean, they many not be the biggest people with bulging muscles. But their lean, athletically muscular body both looks great and hints of high performance.
It is a shame most people think you need to lift weights to build an attractively muscular, strong, functional body. Bodyweight exercises also build muscle, and in my opinion, a more useful type of muscle than weight lifting alone.
Most Exercisers Think You Need To Lift Weights To Build Muscle
Let’s be honest… lifting weights is the best way to build muscle. But that doesn’t mean you can’t build muscle without weights. It just means if is best if you are looking to MAXIMIZE muscle size.
But maximizing your muscles is not necessarily the goal of all exercisers. I for one, don’t want the bulky, pumped up muscles of a bodybuilder. I prefer tight, solid muscle that is strong and powerful in moving my own body and weighted objects equally well.
The point is, who cares if weight lifting is the best for building muscle if it doesn’t fit your goals. After all, you don’t need a Ferrari to go to the corner store.
Military Calisthenics Builds Muscle Without Weights
If you’ve ever had the opportunity to see someone before and after they go through Basic Training, you’ll know what I’m talking about here. After a few months of Basic Training (which is predominantly bodyweight exercises), the new recruit is leaner, stronger and more musclular. You can see it in the way they carry themselves. And the great thing is, this is useful muscle and not just pumped up muscles.
Gymnasts Are An Example Of What Can Be Achieved With Bodyweight Exercises
If you are still in doubt that you can build muscle without weights, just take a look at a gymnast. Those muscles and fine physique are build by moving their own bodyweight around. And you have to be impressed with the level of strength, explosive power and physical ability they posses.
Many Former Weight Lifters Report More Functional Muscle
In my own experience teaching people to use bodyweight exercise, many men and women have said that they feel, look and perform better than they did when they just lifted weights. While their muscles might not be the biggest they’ve ever been, they are more useful. They are better suited for meeting the challenges of sport, work and life with excellence. (And really, isn’t that why you should be exercising in the first place?)
You can build muscle without weights. And while if might not build bigger muscles than weight lifting, I would argue it builds a better quality of muscle. Just try a bodyweight only program for a few months and you’ll see what I mean.
The Fat Burning Furnace
I’ve always been impressed with the physiques of Military personnel and gymnasts, haven’t you? I mean, they many not be the biggest people with bulging muscles. But their lean, athletically muscular body both looks great and hints of high performance.
It is a shame most people think you need to lift weights to build an attractively muscular, strong, functional body. Bodyweight exercises also build muscle, and in my opinion, a more useful type of muscle than weight lifting alone.
Most Exercisers Think You Need To Lift Weights To Build Muscle
Let’s be honest… lifting weights is the best way to build muscle. But that doesn’t mean you can’t build muscle without weights. It just means if is best if you are looking to MAXIMIZE muscle size.
But maximizing your muscles is not necessarily the goal of all exercisers. I for one, don’t want the bulky, pumped up muscles of a bodybuilder. I prefer tight, solid muscle that is strong and powerful in moving my own body and weighted objects equally well.
The point is, who cares if weight lifting is the best for building muscle if it doesn’t fit your goals. After all, you don’t need a Ferrari to go to the corner store.
Military Calisthenics Builds Muscle Without Weights
If you’ve ever had the opportunity to see someone before and after they go through Basic Training, you’ll know what I’m talking about here. After a few months of Basic Training (which is predominantly bodyweight exercises), the new recruit is leaner, stronger and more musclular. You can see it in the way they carry themselves. And the great thing is, this is useful muscle and not just pumped up muscles.
Gymnasts Are An Example Of What Can Be Achieved With Bodyweight Exercises
If you are still in doubt that you can build muscle without weights, just take a look at a gymnast. Those muscles and fine physique are build by moving their own bodyweight around. And you have to be impressed with the level of strength, explosive power and physical ability they posses.
Many Former Weight Lifters Report More Functional Muscle
In my own experience teaching people to use bodyweight exercise, many men and women have said that they feel, look and perform better than they did when they just lifted weights. While their muscles might not be the biggest they’ve ever been, they are more useful. They are better suited for meeting the challenges of sport, work and life with excellence. (And really, isn’t that why you should be exercising in the first place?)
You can build muscle without weights. And while if might not build bigger muscles than weight lifting, I would argue it builds a better quality of muscle. Just try a bodyweight only program for a few months and you’ll see what I mean.
The Fat Burning Furnace
The Best Way to Lose Abdominal Fat – Discover The Right Way To Build Muscle In Your Body
build abs asked:
You want to know the best way to lose abdominal fat? Fat in the middle of your stomach. It?s the most annoying thing to look at. It?s the hardest weight to lose. So how do you do it? How do you lose abdominal fat?
First thing to remember when to look for the best way to lose abdominal fat, it is important to grasp that crunches and sit-ups are not going to get the job finished. Why? Because generally those two exercises are not fat burners, they?re engineered to sculpt and shape abdominal muscles. You want to lose fat.
Second important point when to search for the best way to lose abdominal fat, you can’t spot reduce fat, that means that even if you did an entire bunch of those two movements, it?s still extraordinarily unlikely that you?d lose much abdominal fat. You could get those muscles tighter, which might make you believe you?re basically losing weight. But that?s fool?s gold. You?ve simply tightened the muscle under the abdominal fat.
Now that isn’t necessarily a bad thing. In fact, it may be all you’re truly looking for, a little firmer tummy. However, if you?re attempting to find more, say a stomach that is tight and comely, a mid-section that makes other folks green with envy, then you want to take part in the following 3 activities.
For the best way to lose abdominal fat – Activity 1: Begin walking 30-45 minutes a day after dinner, and lose weight faster. Dinner is your last large meal of the day and you need to get a jump start on working it through without having some of what you ate begin stored as fat. You can begin with less time, and then add as you become conform to walking. But make efforts to begin.
For the best way to lose abdominal fat – Activity 2: Drink more water. There’s major proof that shows weight loss is a dehydration process. You want water to dehydrate your fat cells. Without enough water your body can’t efficiently lose weight. The pudginess on your gut isn’t all abdominal fat ; you?re holding a lot of water, too. Extra water eliminates the swollen look.
For the best way to lose abdominal fat – Activity 3: Get brutally honest with yourself. Many of us claim they got serious about their weight loss efforts after they saw a picture that somebody else had taken. We think that we look a certain way, which is to say ?Maybe a little overweight, but actually not fat.? Usually our perception of how we look is one thing, and reality is another.
Here comes the most vital point when on the lookout for the best way to lose abdominal fat: Take a good long look in the mirror at yourself exposed 3-4 times every week. Do this to soak in the actuality of your current position. Don?t get indignant at yourself, just accept you need to lose weight. Accept that life will be a lot more exciting when you do lose the weight. Use the reflection to make a pressure to get your body how you?d like it to be. Lose weight, lose abdominal fat, lose lumbar region fat, and get your body in its comprehensive best shape ever!
find out about the best way to lose abdominal fat here.
.
End Anxiety And Panic Attacks
You want to know the best way to lose abdominal fat? Fat in the middle of your stomach. It?s the most annoying thing to look at. It?s the hardest weight to lose. So how do you do it? How do you lose abdominal fat?
First thing to remember when to look for the best way to lose abdominal fat, it is important to grasp that crunches and sit-ups are not going to get the job finished. Why? Because generally those two exercises are not fat burners, they?re engineered to sculpt and shape abdominal muscles. You want to lose fat.
Second important point when to search for the best way to lose abdominal fat, you can’t spot reduce fat, that means that even if you did an entire bunch of those two movements, it?s still extraordinarily unlikely that you?d lose much abdominal fat. You could get those muscles tighter, which might make you believe you?re basically losing weight. But that?s fool?s gold. You?ve simply tightened the muscle under the abdominal fat.
Now that isn’t necessarily a bad thing. In fact, it may be all you’re truly looking for, a little firmer tummy. However, if you?re attempting to find more, say a stomach that is tight and comely, a mid-section that makes other folks green with envy, then you want to take part in the following 3 activities.
For the best way to lose abdominal fat – Activity 1: Begin walking 30-45 minutes a day after dinner, and lose weight faster. Dinner is your last large meal of the day and you need to get a jump start on working it through without having some of what you ate begin stored as fat. You can begin with less time, and then add as you become conform to walking. But make efforts to begin.
For the best way to lose abdominal fat – Activity 2: Drink more water. There’s major proof that shows weight loss is a dehydration process. You want water to dehydrate your fat cells. Without enough water your body can’t efficiently lose weight. The pudginess on your gut isn’t all abdominal fat ; you?re holding a lot of water, too. Extra water eliminates the swollen look.
For the best way to lose abdominal fat – Activity 3: Get brutally honest with yourself. Many of us claim they got serious about their weight loss efforts after they saw a picture that somebody else had taken. We think that we look a certain way, which is to say ?Maybe a little overweight, but actually not fat.? Usually our perception of how we look is one thing, and reality is another.
Here comes the most vital point when on the lookout for the best way to lose abdominal fat: Take a good long look in the mirror at yourself exposed 3-4 times every week. Do this to soak in the actuality of your current position. Don?t get indignant at yourself, just accept you need to lose weight. Accept that life will be a lot more exciting when you do lose the weight. Use the reflection to make a pressure to get your body how you?d like it to be. Lose weight, lose abdominal fat, lose lumbar region fat, and get your body in its comprehensive best shape ever!
find out about the best way to lose abdominal fat here.
.
End Anxiety And Panic Attacks
Favorite Diet Solution
