Progressive Muscle Relaxation
5 min
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.
Follow the sequence below:
Find a comfortable position either sitting or lying down. Breathe in deeply through your nostrils and exhale through your mouth slowly. Feel your body relaxing. Repeat this.
During each step in the sequence, hold for 5 seconds and slowly relax
Complete each step 2 times.
If you have any pain in any of the targeted muscle groups, please move on to the next step.
1. Raise your eyebrows as high as you can
2. Squeeze your eyelids tightly
3. Open your mouth as wide as you can, as you might when you are yawning
4. Gently pull your head back to look at the ceiling
5. Bring your shoulders up towards your ears and tighten shoulder muscles
6. Clench your fists
7. Raise your elbows and flex your arm muscles
8. Tuck in your stomach
9. Tighten your thighs
10. Tighten your buttocks by squeezing them together
11. Pull your toes towards you and feel the tension in your calves
12. Curl your toes downwards Continue to take deep breaths until you feel completely relaxed