Progressive Muscle Relaxation
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10 Positions for Total Body Relaxation
Relax your body. Although you cannot make yourself “hurry up and relax,” you can learn how to relax the muscles and become more at ease. Progressive Muscle Relaxation is a proven method to help you to find total body relaxation. In PMR, you target specific muscle groups and tighten just those particular muscles as tense as you can. Then, when you let go, the muscles fully relax. Tense and relax—it’s a two-step process.
Before you begin, find a spot to sit or lie quietly and comfortably. Close your eyes and take a few slow, deep breaths. Begin at the feet and follow the ten positions below. Note it’s important to focus on how the muscles feel and to truly notice the difference in tension and relaxation.
Before you begin, find a spot to sit or lie quietly and comfortably. Close your eyes and take a few slow, deep breaths. Begin at the feet and follow the ten positions below. Note it’s important to focus on how the muscles feel and to truly notice the difference in tension and relaxation.
1. Toes, Feet, Calves
Pay attention to your feet. Point your feet forward and straighten the ankles. Curl your toes downward and squeeze the toes tightly. Hold tight for five seconds and then relax completely. Then bend your ankles and tense by pulling your toes towards you. Hold tight for the count five seconds, relax.
Pay attention to your feet. Point your feet forward and straighten the ankles. Curl your toes downward and squeeze the toes tightly. Hold tight for five seconds and then relax completely. Then bend your ankles and tense by pulling your toes towards you. Hold tight for the count five seconds, relax.
2. Knees, Thighs
Focus on your upper legs. Press your knees together and squeeze your thigh muscles. Tense the whole leg tightly for five seconds, relax.
Focus on your upper legs. Press your knees together and squeeze your thigh muscles. Tense the whole leg tightly for five seconds, relax.
3. Buttocks, Hips
Next move your attention to your hips. Tighten these muscles by pulling your buttocks together tightly. Hold tight for five seconds, relax.
Next move your attention to your hips. Tighten these muscles by pulling your buttocks together tightly. Hold tight for five seconds, relax.
4. Stomach, Chest
Pay attention to your abdomen and the muscles along your front. Tighten your stomach muscles to the count of five. Relax the muscles completely.
Pay attention to your abdomen and the muscles along your front. Tighten your stomach muscles to the count of five. Relax the muscles completely.
5. Back
Focus on the large muscles of your back. Arch your back by rolling the lower back forward and pressing back the upper back. Tense your back muscles for five seconds, then relax.
Focus on the large muscles of your back. Arch your back by rolling the lower back forward and pressing back the upper back. Tense your back muscles for five seconds, then relax.
6. Shoulders, Neck
Move your attention up to your shoulders. Raise your shoulders up as if they were going to touch your ears. Tense these muscles for five seconds and relax.
Move your attention up to your shoulders. Raise your shoulders up as if they were going to touch your ears. Tense these muscles for five seconds and relax.
7. Arms, Hands
Focus on upper arms, forearms, and hands. First bend your elbows and tighten your biceps. Clench your fist while “making a muscle.” Hold tight for five seconds, relax. Next straighten your arms, open your hands flat, and push forward as if you were pushing against a wall. Tense for five seconds, relax.
Focus on upper arms, forearms, and hands. First bend your elbows and tighten your biceps. Clench your fist while “making a muscle.” Hold tight for five seconds, relax. Next straighten your arms, open your hands flat, and push forward as if you were pushing against a wall. Tense for five seconds, relax.
8. Grimace Frown
Focus on the front of your face—the eyes and nose. Clench your eyes, grimace, and pull the facial muscles downward. Tense for five seconds, relax.
Focus on the front of your face—the eyes and nose. Clench your eyes, grimace, and pull the facial muscles downward. Tense for five seconds, relax.
9. Grimace Smile
Pay attention to your mouth, cheeks, and jaw. Open your mouth a little, draw the lips back in a smile, and grimace tightly for five seconds. Relax your face.
Pay attention to your mouth, cheeks, and jaw. Open your mouth a little, draw the lips back in a smile, and grimace tightly for five seconds. Relax your face.
10. Forehead
Move your attention up to the tip of your head. Tighten the forehead, raise your eyebrows up as far as you can. Hold for five seconds, relax.
Move your attention up to the tip of your head. Tighten the forehead, raise your eyebrows up as far as you can. Hold for five seconds, relax.
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Stay still and just breathe quietly for a few moments. Pay attention and notice if any muscles are still tense. If so, relax that muscle group again, two or three times in a row. The more you practice this technique the more aware you will become of the tension and relaxation. You learn not only how to relax, but also to recognize when the tension starts up at any point in your day.
Note: When doing this technique you should not feel any intense discomfort or shooting pain. Be gentle with yourself. If you have chronic pain, pulled muscles, broken bones, or other medical issues, check with your doctor before beginning.
Read about another relaxation technique for the head and back. Did you enjoy this list of ten? Read more articles about health at Well-Being. |
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The time to relax is when you don’t
have time for it. —Sydney J. Harris |
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TEASER
Can you learn how to relax your sinuses? Find the answer in this article, 10 Steps to Relax Head and Back. |
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