Muscle relaxation therapy or Progressive muscle relaxation is a deep relaxation technique that has been effectively used to control stress and anxiety, relieve insomnia (lack of sleep), and reduce symptoms of certain types of chronic pain. This technique 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.
Find a comfortable and low
distraction environment and sit comfortably in a chair or lie down on the floor.
You are asked to participate by light tensioning of specified muscle groups for
15 seconds followed by slow deliberate release for 30 seconds.
Let’s begin.
Sit comfortably or lie down on
floor, take several slow deep breaths and notice the chair or the floor
supporting your body and feet. Allow your head to balance weightless between
your shoulders.
1.
Forehead
Move
attention to your face slowly increasing tension in your forehead, try to hold
for 5 to15 seconds.
Gradually release tension over a period of 30 seconds
until all tension has left the muscles. Consider the feeling of relaxation as
you continue breathing slowly and calmly.
2.
Jaw
Then
move attention to your face slowly increasing tension in your jaw, try to hold
for 5 to15 seconds.
Gradually release tension over a period of 30 seconds
until all tension has left the muscles. Consider the feeling of relaxation as
you continue breathing slowly and calmly.
3.
Neck and shoulders:
Then
move attention to your neck and shoulders slowly increasing tension as you
raise your shoulders toward your head, try to hold for 5 to15 seconds.
Gradually release tension over a period of 30 seconds
until all tension has left the muscles. Consider the feeling of relaxation as
you continue breathing slowly and calmly.
4.
Arms and hands
Then
move attention to your arms and hands slowly drawing your fingers into a fist
and pulling your fist toward your chest, try to hold for 5 to15 seconds.
Gradually release tension over a period of 30 seconds
until all tension has left the muscles. Consider the feeling of relaxation as
you continue breathing slowly and calmly.
5.
Buttocks:
Then
move attention to your buttocks slowly increasing tension, try to hold for 5 to15
seconds.
Gradually release tension over a period of 30 seconds
until all tension has left the muscles. Consider the feeling of relaxation as
you continue breathing slowly and calmly.
6.
Legs:
Then
move attention to your legs slowly increasing tension in your quadriceps and
calves, try to hold for 5 to15 seconds.
Gradually release tension over a period of 30 seconds until all tension has left the muscles. Consider the feeling of relaxation as you continue breathing slowly and calmly.
7. Feet:
Then
move attention to your feet slowly increasing tension in your feet and toes, try
to hold for 5 to15 seconds.
Gradually release tension over a period of 30 seconds
until all tension has left the muscles. Consider the feeling of relaxation as
you continue breathing slowly and calmly.
Enjoy the feeling of relaxation cleansing and easing your
body.
