Answer to Question 1
You can use progressive muscle relaxation as a method to induce sleep if that is your goal. It is very effective.
Answer to Question 2
A cue word like now is used throughout Bernstein's training sessions so that clients can learn how to release tension by recalling the cue word. In effect, they begin to associate the cue word with the relaxation feeling for each muscle group. After learning the four-group method, the client learns to focus consecutively on each of the four muscle groups and relax them without tensing by using the cue word. After the trainer has guided the client through the four muscle groups using the cue word, then deeper relaxation is introduced through a counting method, counting from 1 to 10.
With sufficient practice, the client may be able to simply use the cue word and the counting method to self-induce deep relaxation. This is the ultimate goal of learning how to self-regulate relaxation.
da vinci muscle
Anterograde Tracing Method
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Smooth muscle