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it's 07 Oct, 2022 7:33 am

Progressive Muscle Relaxation

Exercise Summary

This is a common mindfulness technique where you tense certain muscles then relax them. You have to focus on how your muscles feel when tensed and relaxed. Basically you work through all the muscles in your body, one area at a time. It’s based on the fact that mental calmness happens automatically after physical relaxation. Everyone can learn this and it only takes 10-20 minutes to do.

DON’T do this when or just before driving or using machinery or on a full stomach. You also need to be cautious using this if you have a pre-existing medical condition – contact your doctor. If you suffer from:
Muscle tension / pain
Muscle spasms
Arthritis
Heart problems
Blood pressure problems
then this might exacerbate the condition.

WebMD say: “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. Progressive muscle relaxation is based upon the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension. “

Main Activity

Get comfortable, inhale and contract a muscle group, then exhale and relax that muscle group.

First find a quiet place with no distractions, lie or sit down and loosedn any tight clothing. Take some slow even breaths. Then focus on the following areas of your body. You can do it yourself but it might be easier to listen to an audio guide – you download one below.

1. Forehead: Squeeze the muscles in your forehead, holding for 15 seconds. Feel the muscles becoming tighter and tenser. Then, slowly release the tension in your forehead while counting for 30 seconds. Notice the difference in how your muscles feel as you relax. Continue to release the tension until your forehead feels completely relaxed. Breathe slowly and evenly.
2. Jaw: Tense the muscles in your jaw, holding for 15 seconds. Then release the tension slowly while counting for 30 seconds. Notice the feeling of relaxation and continue to breathe slowly and evenly.
3. Neck and shoulders: Increase tension in your neck and shoulders by raising your shoulders up toward your ears and hold for 15 seconds. Slowly release the tension as you count for 30 seconds. Notice the tension melting away.
4. Arms and hands: Slowly draw both hands into fists. Pull your fists into your chest and hold for 15 seconds, squeezing as tight as you can. Then slowly release while you count for 30 seconds. Notice the feeling of relaxation.
5. Buttocks: Slowly increase tension in your buttocks over 15 seconds. Then, slowly release the tension over 30 seconds. Notice the tension melting away. Continue to breathe slowly and evenly.
6. Legs: Slowly increase the tension in your quadriceps and calves over 15 seconds. Squeeze the muscles as hard as you can. Then gently release the tension over 30 seconds. Notice the tension melting away and the feeling of relaxation that is left.
7. Feet: Slowly increase the tension in your feet and toes. Tighten the muscles as much as you can. Then slowly release the tension while you count for 30 seconds. Notice all the tension melting away. Continue breathing slowly and evenly.

Courtesy ofArlin Cincic and verywellmind

We suggest a frequency of: Once a day
and it could last 15
minutes
by Melissa Conrad Stoppler MD This focusses on how this can be used to combat insomnia and describes the technique

Download

Title

Content

Download

WolverhamptonHealthyMinds Relaxation Audio
Progressive Muscle Relaxation (PMR) is a tried and tested technique to reduce feelings of anxiety and stress. The Audio contains two versions, rapid relaxation and a longer version for when you have more time. Used regularly you may soon start to feel the benefits of relaxing the body, in turn feeling more relaxed in your mind – like any new skill it will take time and practice.Please do not listen to the audio whilst driving or operating heavy machinery.

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Now you’ve copied the action plan title, paste it on the right and press the green button.  After a short pause you will be taken to a page where you will set up your own version of this exercise.

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