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Progressive Muscle Relaxation
by Karla Beatty

Learn how to relax your muscles. Step by step, feel more at ease and be more comfortable.

10 Positions for Total Body Relaxation

Woman in a relaxed state of mind.
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.

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.
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.
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.
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.
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.
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. 
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.
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.
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.
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.
Picture
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.


The time to relax is when you don’t 
have time for it.   
                      —Sydney J. Harris

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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DISCLAIMER  The content on SimpleTens is for educational purposes only and designed to support minor health issues, not to replace medical or psychiatric treatment. If you are concerned about a health issue, please see a health professional. Please read the full Disclaimer.

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  • Home
    • Index of Articles
    • About
    • Disclaimer
    • Privacy Policy
    • Terms of Use
  • Meditation
    • Sitting Meditation
    • Walking Meditation Basic Techniques
    • Walking Meditation Benefits
    • Meditation Breathing
    • Meditation Posture
    • Breathing: On Counting Breaths
    • Practicing: On Meditation Practice
    • Bellows Breathing
    • Mindfulness of Breathing
    • Buddhism 101: The Grand Illusion
  • LifeStyle
    • Mind and Spirit >
      • How To Be Happy
      • Pope's Tips for a Happier Life
      • Happiness If-Onlys
      • What is Love
      • Psychic Protection in Crowds
    • Work Abundance >
      • Jobs Using the Internet
      • Be a Team Player
      • Time for a New Career?
      • Be More Productive
    • People Connection >
      • 10 Nice Things You Can Do for Your Neighbors
      • Live a Long Life
      • Mini-Tens >
        • Funny Tens >
          • Cheesy Pick Up Lines
          • Pick Up Lines for Scientists
    • Food for Life >
      • Lacy Baked Cheese Crisps
      • Healthy Snack Kale Chips
      • An Apple a Day
      • Become a Vegan
      • Tips for a Vegan Diet
      • Juice Cleanse
      • Juice Cleanse Recipes
    • Expanding World >
      • Travel First-Aid Kit
      • 10 Ways to Relieve Stress
  • Creative Arts
    • You Can Do It >
      • Oil Painting Brushes
      • How To Hold a Paint Brush
      • Painting with a Painter's Knife
      • How To Hold a Painting Knife
      • Use a Painting Knife: Textures and Marks
      • Sketchbooks for Artists
      • Be Creative With Your Photographs
      • Warm Up the Voice for Singing
      • How To Write A Haiku Poem
      • Listen to Music
    • Creativity Matters >
      • Traits of Creative People
      • Jobs for Creatives
      • Joyful Music
      • Funniest Songs
    • Arts Appreciated >
      • Vincent Van Gogh Insights into Creativity
      • Brilliant Quotes for Artists
      • History of Botanical Illustration
      • Haiku Poetry of Basho
  • Nature
    • Environment >
      • Sow Bugs in Vegetable Gardens
      • Sow Bugs and Diatomaceous Earth
      • Organic Pest Control
      • Organic Lawn Care
      • Feeding and Weeding Organic Lawn Care
      • Compost Tea
      • Making Compost Tea
      • 10 Steps to Organic Lawn Care
      • Ground Covering Plants
      • Electric Vehicles Benefits
      • Recycling Paper Benefits
      • Save Energy and Natural Resources
      • Wind Mill Turbines
    • Natural World >
      • Survive an Earthquake
      • Survive a Landslide
      • Tsunamis Start With Little Warning
      • Coyotes and People Encounters
      • Domesticated Insects
    • Your World Outdoors >
      • Spiritual Experiences in Nature
      • Natural Tick Prevention
      • Tailgate Parties Go Green
  • Well-Being
    • Self-Care Vitality >
      • Muscle Relaxation Head and Back
      • Progressive Muscle Relaxation
      • How to Breathe
      • Breathe Deeply Health Benefits
      • High Heels Are Hurting Me
      • Natural Skin Care Tips
      • Dry Brush Skin Exfoliation
    • Alternative Medicine >
      • Natural First Aid Kit
      • CoQ10 for Vibrant Health
      • Rhodiola, a Natural Herbal Alternative
      • 10 Natural Home Remedies for Bee Stings
      • Safe Tick Repellent
      • Natural Deodorants Lose Underarm Odor
    • Fitness Your Way >
      • Motivational Quotes for Fitness and Exercise
      • Cardio Exercise for the Lazy
      • Motivational Quotes to Lose Weight
      • 10 Ways to Boost Metabolism
      • Fatigue Fighters Boost Energy
    • Food As Medicine >
      • Foods That Fight Cancer
      • Honey as Medicine
    • Tens Devices >
      • TENS Units
      • Comparison of TENS and EMS
  • Contact