Progressive muscle relaxation (PMR) is a deep relaxation technique that has been effectively used to control stress and anxiety, relieve insomnia, and reduce symptoms of certain types of chronic pain.
Have you ever felt tense or stressed out? Sometimes our muscles can get really tight when we're feeling anxious or worried. That's where progressive muscle relaxation comes in! It's like doing a special exercise that helps us relax and feel calm.
First, we'll squeeze our muscles really tight for a few seconds, then slowly let go and feel how relaxed they are. We might start with our hands and arms, then move to our shoulders and back, and even our face muscles! It feels kind of like stretching after sitting for too long.
After we do this exercise, we'll feel more peaceful and happy inside. So next time you're feeling uptight, give progressive muscle relaxation a try!
People who suffer from insomnia often report that practicing progressive muscle relaxation at night helps them fall asleep. Progressive muscle relaxation is also an excellent tool to help learn about the body and the signals it may be telling you. With practice and time, you can learn to accurately identify and diminish the signs and signals of stress and tension in your body.
There is no one right order for contracting and relaxing muscle groups. You can start with your face and work down toward your toes, reverse this sequence, or create another order. The important thing is to follow a routine pattern.
The more relaxing effects come from tensing and relaxing facial and neck muscles. Let’s start with the face.
• Wrinkle your forehead. Let your forehead muscles relax.
• Make a grinning face like a Cheshire cat. Let your cheek muscles relax.
• Frown by tightening your lips downward. Let your lip muscles go limp.
• Tighten your jaw. Let your jaw muscles relax.
• Close your eyes until they are tight. Let your eyelids relax.
• Press your tongue against the roof of your mouth. Let your tongue relax.
• Pull your head gently forward until your chin touches your chest. Let your neck muscles relax.
• Move your head back. Let your neck muscles relax.
• Move your head to the right. Let your neck muscles relax.
• Move your head to the left. Let your neck muscles relax.
• Tighten your hands into fists. Let your hand muscles relax.
• Turn your wrists down and tighten your fore- arms. Let your wrists and forearms relax.
• Tighten your biceps. Let your biceps muscles relax.
• Stretch out your arms to tighten your triceps. Let your triceps muscles relax.
• Shrug your shoulders to tighten them. Let your shoulder muscles relax.
• Pull your shoulders back. Let your shoulder muscles relax.
• Pull your shoulders forward. Let your shoulder muscles relax.
• Arch your back to make it feel tense. Let your back muscles relax.
• Tighten your chest muscles. Let your chest mus- cles relax.
• Push your stomach out like a potbelly. Let your stomach muscles relax.
• Pull your stomach inward. Let your stomach muscles relax.
• Tighten your buttocks. Let your buttock muscles relax.
• Tighten your thighs. Let your thigh muscles relax.
• Tighten your calf muscles by pointing your toes forward. Let your calf muscles relax.
• Tighten your shin muscles by pointing your toes up. Let your shin muscles relax.
Here is how it works;
While inhaling, contract one muscle group (for example your upper thighs) for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group.
Give yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group (for example your buttocks).
While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Imagery may be helpful in conjunction with the release of tension, such as imagining that stressful feelings are flowing out of your body as you relax each muscle group.
Gradually work your way up the body contracting and relaxing muscle groups.
Author
TMcCurdy, MA, MEd, AMS, RPT, REAT
PSYD-Doctor of Psychology Associate
Licensed Psychotherapist (LPCC) in Colorado
Expressive Arts Therapist (EXAT)
Special Education and Disability Specialist
Montessori Certified Teacher and School Leader who has worked with: Infants, Toddlers, Children, Teens and Young Adults for over 20 years
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