What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation ( PMR) teaches you to relax your muscles through a two-step process. In the first step, you isolate certain muscle groups and create tension for about 10 seconds. You then let the muscle relax and let go of the tension. PMR is based on a principle of muscle physiology. Whenever you create tension in a muscle and then release the tension the muscle has to relax. The muscle does not have a choice. Not only will your muscle quickly relax back to its previous state, but it often becomes even more relaxed than when you started the technique. As you repeat this process throughout your body, your entire body becomes more relaxed as it releases tension.

How Do I Do It?

Progressive muscle relaxation is easy to do. If you find you have trouble focusing in the middle of the day or have troubles falling asleep at night, try following these simple steps. You can enhance your relaxation experience by rubbing some aromatherapy lotions or oils on your temples and playing soft, relaxing music.

• Find a quiet space.
• Find a comfortable position in a chair that supports your head and neck or lying on your back (lie on your side with a pillow between your legs if you’re pregnant or if lying on your back causes discomfort).
• Close your eyes and take several deep breaths.
• Tighten the muscles in your hands by clenching a tight fist; hold for 4 counts and then release. Feel the difference between tight and relaxed muscles.
• Repeat this process with other muscles and even tightening multiple areas (i.e. clench your jaw, squeeze your eyes close tight, tense your neck muscles, shrug your shoulders, tighten your arms and legs, curl your toes under tightly).
• Each time you tighten an area, focus on letting go of the tension in that area and notice how relaxed your muscles feel as they relax.
• Finish with a few more slow, deep breaths and enjoy the relaxed feeling you should now have!

Click here for more information on a progressive muscle relaxation technique.

More:

Deep Breathing/Visualization

Meditation

Self-Massage

Additional Simple Relaxation Techniques