Music For Progressive Muscle Relaxation: Riverside Guitar (English)

by Alisa Apreleva's Music Therapeutics

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	1.	Riverside Guitar PMR with Voice Guide (English) 05:41		buy track
	2.	Riverside Guitar PMR - Music Only 05:41		buy track

about

See my latest course on how music helps COVID-19 recovery on Thinkific: mtcoach.thinkific.com/courses/music-therapy-covid-19

WHEN IT IS HELPFUL

Progressive muscle relaxation is a deep relaxation technique often recommended for

- anxiety
- insomnia
- some types of chronic pain, including back pain
- body awareness and mind-body connection

HOW TO DO IT

The technique allows to release body tension by first consciously contracting (tensing) the muscles and then relaxing them. It works like a reset button on a computer. When the muscles are first tensed and then immediately released, the deep relaxation effect occurs.

- Sit or lie down comfortably. Breathe deeply.
- Extend and tighten your feet and curl your toes. Keep this position for several seconds. Release the tension. Repeat 3 times more.
- Clench your hands into fists. Keep this position for several seconds. Release the tension. Repeat 3 times more.
- Pull your shoulders up to your ears. Keep this position for several seconds. Release the tension. Repeat 3 times more.
- Tense all the muscles in your body, including face muscles. Keep this position for several seconds. Release the tension. Repeat 3 times more.
- Return to deep breathing. This concludes the exercise.

HOW MUSIC HELPS

The music accompaniment is composed according to the principles of neurologic music therapy. Adding music to this technique amplifies its effects and makes it easier to perform. The melody and the timbre have additional calming effect.

credits

released February 6, 2021

All music and narrations by Alisa Apreleva, MT-BC, NMT
Cover artwork contains a fragment of a photo by iMattSmart on Unsplash

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Alisa Apreleva's Music Therapeutics Boston, Massachusetts

Science-based music solutions for businesses & personal self-care, internationally

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