Exercises- Progressive Muscle Relaxation

Set aside some time for this exercise and, as you do it, be sure not to clench your muscles to the point of straining. Let’s get to it.

  1. Find a quiet, comfortable place to sit, or lie down. We will progressively work through each muscle group from your feet to the top of your head. Begin by taking a slow deep breath in and out. Feel the air filling your lungs. Inhale through your nose, and exhale either through your nose or mouth.
  2. Take another deep breath, in and out. Imagine any tension leaving your body.
  3. First, move your attention to your feet. Begin to tense your feet by curling your toes. Hold on to the tension for five seconds, and notice what it feels like. 
  4. Relax your toes. Next, focus on your lower legs. Clench the muscles in your calves by flexing your feet. Hold on to the tension for five seconds. Notice what that feels like.
  5. Relax your calves. Now clench the muscles of your upper legs and pelvis. You can do this by tightly squeezing your thighs and gluteal muscles. Hold on to the tension for five seconds, and notice what it feels like.
  6. Relax your upper legs and pelvis. Next, bring your attention to your stomach and chest. You can do this by sucking in your stomach muscles or clenching your abdomen. 

Hold on to the tension for five seconds.

Notice what you feel.

  1. Release your stomach and chest. Next, bring your attention to your back. Clench the muscles in your back by lifting and widening the chest while squeezing your shoulder blades together. 

Hold on to the tension for five seconds. Notice what you feel.

  1. Release your back. Next, draw your attention to your hands and arms. Clench your fists while drawing them up to your shoulders, curling your biceps at the same time. Hold on to the tension for five seconds. Notice what you feel.
  2. Relax your arms and hands. Finally, draw your attention to your neck and face. Shrug your shoulders up to your neck while shutting your eyes tightly, clenching all the muscles in your face. 

Hold on to the tension for five seconds. Notice how it feels.

  1. Release your neck and face. Now, take a moment to breathe deeply, allowing all of your muscles to remain soft and relaxed for a few moments before moving on to your next task of the day.

 

Conclusion

 

You’ve completed this exercise. Use this whenever you feel like your muscles have a lot of tension or feel tight.