Progressive Muscle Relaxation (PMR) is a relaxation technique that involves tensing and relaxing different muscle groups in the body to reduce stress and anxiety.
WHAT IT’S ALL ABOUT
PMR can help you relax and unwind when you’re feeling stressed or tense or even just because.
In essence the technique is a two-step relaxation practice that reduces stress and builds awareness of tension and deep relaxation in different muscle groups. First, create tension in specific muscles to notice what it feels like. Second, release the tension and notice how relaxed muscles feel. By moving through the body, you build awareness of how to recognise and differentiate between the feelings of a tensed muscle and a completely relaxed one.
This technique is based on the idea that muscle tension and relaxation are interconnected with emotional states. This simple and effective technique can be done anywhere and at any time.
Follow the direction below to get your whole body and as a result, your mind relaxed. Even better, have a KitKat on hand to enhance the experience.
DIRECTIONS
1. Find a quiet and comfortable place where you can sit or lie down without any distractions. Wear comfortable clothing and remove any tight clothing or accessories.
2. Take a few deep breaths and focus on your breathing. Inhale deeply through your nose and exhale slowly through your mouth. This will help you relax and prepare for the PMR exercise.
3. Tense and relax muscle groups: Start with your feet and systematically move up (or if you prefer, you can do it in the reverse order, from your forehead down to your feet), but here we’re starting from the bottom. Tense each muscle group for 5-10 seconds and then release slowly for 10-20 seconds. Do this for steps 4 to 14.
4. Feet: curl your toes downward.
5. Ankles and calves: tighten your calf muscle by pulling toes towards you.
6. Knees: squeeze your thigh muscles while doing the above (repeat on the other side of your body).
7. Thighs: tighten your thigh muscles.
8. Hips and pelvic floor: squeeze your glutes (that’s your bum).
9. Abdomen: suck in your stomach.
10. Hands: clench your fists but no throwing punches-we’re relaxing.
11. Arms: tighten your biceps by bringing your forearm towards your upper arm.
12. Back: arch your back. Bring our that inner cat.
13. Chest and shoulders: shrug your shoulders. It wasn’t me.
14. Face: scrunch up your face. Channel your inner child.
15. Repeat the exercise: You can repeat the exercise as many times as you want.
FINAL NOTE
Practice regularly: Practice PMR regularly to get the best results. You can start with a longer version of PMR and then move on to a shorter version once you become familiar with the technique. Make it a habit!
THANKS MUST GO TO
Martin. L. 2021. “Progressive muscle relaxation: Benefits, techniques, and more.” Medical News Today. [Online] Available: https://www.medicalnewstoday.com/articles/progressive-muscle-relaxation-pmr (Accessed: 10 November 2023)
Sutton. J. 2020, update 2023. “Progressive Muscle Relaxation: 10 Scripts for Effective PMR.” Positive Psychology. [Online] Available: https://positivepsychology.com/progressive-muscle-relaxation-pmr/ (Accessed: 10 November 2023)
Mirgain. S, & Singles. J. 2016, updated 2023. “Progressive Muscle Relaxation.” VA Office of Patient Centered Care and Cultural Transformation. [Online] Available: https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Progressive-Muscle-Relaxation.pdf (Accessed: 10 November 2023)
OSC Orthopaedic & Spine Center. 2023. “Progressive & Passive Muscle Relaxation.” [Online] Available: https://www.osc-ortho.com/services/muscle-relaxation/ (Accessed: 10 November 2023)