July 20, 2023
Reduce the physical manifestations of stress!
Progressive Muscle Relaxation (PMR) is a technique that has the individual contract and relax different muscle groups in their body. This not only helps bring awareness to areas of tension that a person might be holding, but it also can help reduce symptoms associated with hypertonic (tense) muscles. For example, easing jaw pain, headaches and neck pain, reducing back pain, even lowering your blood pressure and improving your sleep!
Set aside 15-20 minutes in a quiet space where you won’t be interrupted. You may be seated or lying down.
While releasing the held tension, it may be helpful to visualize the tension or stressful feelings leaving your body. Try visualizing the stress or tension as a color flowing out of your body. “Relax” in this scenario means holding a peaceful space within your body where you are not holding any muscle tension.
Let’s Get Started…
• While inhaling, contract your toes and your feet for 5-10 seconds. Exhale and quickly release the tension.
• Relax for 10-20 seconds.
• While inhaling, contract your calves and lower legs for 5-10 seconds. Exhale and quickly release the tension.
• Relax for 10-20 seconds.
• While inhaling, contract your thighs for 5-10 seconds. Exhale and quickly release the tension.
• Relax for 10-20 seconds.
• While inhaling, contract your buttocks and hips for 5-10 seconds. Exhale and quickly release the tension.
• Relax for 10-20 seconds.
• While inhaling, contract your abdomen and back for 5-10 seconds. Exhale and quickly release the tension.
• Relax for 10-20 seconds.
• While inhaling, contract your shoulders for 5-10 seconds. Exhale and quickly release the tension.
• Relax for 10-20 seconds.
• While inhaling, contract your neck and throat for 5-10 seconds. Exhale and quickly release the tension.
• Relax for 10-20 seconds.
• While inhaling, contract your facial muscles for 5-10 seconds. Exhale and quickly release the tension.
• Slowly inhale for a 5 second and exhale for a 5 second count.
Repeat 5-10 times.