Progressive Muscle Relaxation and How to Do It

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Progressive Muscle Relaxation (PMR) is a simple way to help your body relax and reduce stress. It involves tensing and then relaxing different muscle groups in your body, one at a time. This activity can be used to manage tension during stressful times, at night to fall asleep. 

Benefits of PMR:

  • Allows for a mindful check in with your body
  • Can help you notice and let go of tension
  • Helps you sleep better
  • A quick, activity to help manage stress that doesn't require special tools

How to Perform Progressive Muscle Relaxation:

  1. Find a Quiet Place: Especially your first few times trying this, sit or lie down in a comfortable position in a quiet room where you won’t be disturbed. 
  2. Take a Few Deep Breaths: Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on your breathing to help you relax.
  3. Start with Your Feet: Tense the muscles in your feet by curling your toes and holding the tension for about 5 seconds. Then, release the tension and feel the muscles relax for about 10 seconds. Notice the difference between tension and relaxation.
  4. Move Up Your Body: After your feet, gradually work your way up your body, tensing and relaxing each muscle group. Strive to be in tune with your body, respectfully observing how each part feels. Here’s a rough order you can follow, add or subtract body parts as needed:
    • Feet
    • Calves
    • Thighs
    • Buttocks
    • Stomach
    • Chest
    • Hands
    • Arms
    • Shoulders
    • Neck
    • Face (tighten your forehead, squeeze your eyes shut, clench your jaw)
  5. Stay Relaxed: After you’ve worked through all the muscle groups, take a few more deep breaths. Sink into the surface supporting you, and enjoy the feeling of relaxation throughout your body. 

By practicing PMR regularly, you can learn to relax your muscles, and manage stress. It’s a simple technique that can make a big difference in how you feel. Give it a try and see how it helps you!

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