Progressive Muscle Relaxation

Many times we hold stress in our bodies without even realizing it. By the end of the day we cannot imagine how we have such a headache, why our shoulders or jaw are so tight.

Many times we hold stress in our bodies without even realizing it. By the end of the day we cannot imagine how we have such a headache, why our shoulders or jaw are so tight. Tension may be second nature to the point that we don’t even realize it. Here’s something to try.

Start by turning off electronics that might be distracting. Sit in a comfortable position, preferably in a chair with feet on the floor. Take a deep breath in, through your nose, and exhale through your mouth. Find a pattern of breathing like this that works for you, and practice it throughout this exercise.

When you’re ready you can focus your attention on the muscles of your hands. Make two fists, feeling the tension in your hands, fingers, wrists. Get a sense of what that tension feels like, then let go.

Next you can focus your attention on the muscles of your upper arms. Bending at the elbow, try flexing your biceps and triceps. Notice the tension in these muscles. Get a sense of what that tension feels like, then let go.

Then you can focus your attention on the muscles of your shoulders bringing them up toward your ears. Notice the tension in these muscles. Get a sense of what that tension feels like, then let go.

Now you can focus your attention on the muscles of your face. From the top of your head all the way down to your chin, tense those muscles. You can wrinkle your forehead and nose, raise your eyebrows, clench your jaw. Get a sense of what that tension feels like, then let go.

Try focusing your attention on the muscles of your low back, hips and thighs. Tense by pressing your knees together. Notice the tension in these muscles. Get a sense of what that tension feels like, then let go.

Finally, focus your attention on the muscles of your lower legs, calves, ankles, feet and toes. Bend your toes up toward the ceiling flexing your calves. Notice the tension in these muscles. Get a sense of what that tension feels like, then let go. When you are finished, take a moment to notice if there is still tension remaining anywhere in your body. If so, just notice it and let it go.
 
You’ve completed PMR. Mind/body activities like this help then brain produce and release natural pain killers and mood enhancers we have already in our bodies. That’s why we can feel much better after doing this activity. I hope it’s helped you relax.