Remedy 2: Progressive Muscle Relaxation
Remedy 2: Progressive Muscle Relaxation
What is it?
Progressive muscle relaxation exercise is a relaxation technique in which a person first tenses and then relaxes different muscles of the body which relieve tension and induce a relaxing response.
How does it work?
Progressive muscle relaxation exercise works by inducing relaxation in the body. It starts through feet, all the way through the body, taking deep, slow breaths. It helps a person become focused in the present moment, which in turn encourages mindfulness. It transitions the body from an alert state to a more restful one.
This effect of progressive muscle relaxation helps individuals to relieve anxiety and stress, and helps them to get better sleep during PMS.
Progressive muscle relaxation exercises reduces cortisol levels, a stress hormone that exacerbates PMS symptoms, and thus helps in relieving stress during PMS.
Progressive muscle relaxation exercises releases tension from the body resulting in decreased physical discomfort during PMS such as body pain and headaches1.
What is the efficacy?
Aim: To study the psychological parameters and effects of Progressive muscle relaxation exercises on females with premenstrual syndrome.
Materials and Methods: Sixty participants aged between 18 and 40 years, volunteered for this study. Relaxation technique, PMR was given to the study group (Group A, Mean age 24.13±5.69) for one month and control group (Group B, Mean age 28.96±9.42) was evaluated without any intervention.
Results and Conclusion: PMR Group A showed significant decrease in Both BDI II and STAI scores (p<0.001), showing benefits of relaxation in reducing anxiety and depression.
Progressive muscle relaxation exercises helps to alleviate symptoms of premenstrual syndrome and decreases anxiety and depression as shown by changes in scores of both questionnaires2.
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