Relaxation Training for Menopausal and Postmenopausal Women

In Jacobson's progressive muscle relaxation method, the first step is to make various muscle groups contract, to realize what it feels like to contract in this body area; The second step is to release these contracted muscle groups and notice how a relaxed muscle feels as the contraction subsides. During the exercise, the contraction is continued for 5 seconds. After the contraction, the muscles are relaxed for 10-15 seconds and in the meantime, rest is provided. Before starting the training, the person is taught the correct breathing technique and is asked to use the correct breathing technique throughout the practice. The practice should be done calmly without haste. During the practice, people should choose clothes that they can feel comfortable in. The practice should be applied in a quiet, dim environment where people can feel comfortable. It can also be performed with the eyes closed.