Have you ever had back pain or neck pain when you are anxious or stressed? One of the many ways your body responds to stress is muscle tension. Progressive muscle relaxation is a method that helps relieve this tension.
In progressive muscle relaxation, you tense a group of muscles as you inhale and relax them as you exhale, working the different muscle groups in a certain order.
When your body is physically natural relaxation techniques, you cannot feel anxious. Practicing progressive muscle relaxation for a few weeks will help you improve this skill and over time you will be able to use this method to relieve stress effectively.
The first few times it can be useful to listen to an audio until you have memorized all the muscle groups in order natural relaxation techniques. If you are having trouble falling asleep, this method can also help you with your insomnia problems.
Find a quiet, distraction-free place. Lie on the floor or sit in a chair, loosen tight clothing, and remove glasses and jewelry. Place your hands on your lap or on the armrests of the chair. Take a few slow, steady breaths. If you haven’t already Help Stress Management, take a few minutes to practice diaphragmatic breathing.
Now focus your attention on the following areas Help Stress Management, being careful to leave the rest of the body relaxed:
Forehead: Arch the muscles of the forehead, as if to assume a frown, holding them for 15 seconds. Feel the muscles getting tighter and tighter. Then, slowly release the tension as you count for 30 seconds. Notice the difference and the feeling of relaxation. Keep releasing the tension until your forehead feels completely relaxed. As you do this, breathe slowly and evenly.
Jaw: Tense your jaw muscles, holding them for 15 seconds. Then slowly release the tension, counting for 30 seconds. Notice the feeling of relaxation and continue to breathe slowly.
Neck and Shoulders: Increase the tension in your neck and shoulders by lifting them towards your ears and holding them in this position for 15 seconds. Then slowly release the tension as you count for 30 seconds.
Arms and hands: Slowly close both hands in fists. Bring your fists to your chest and hold them for 15 seconds, squeezing as hard as possible. Then slowly release your fists and bring your arms back as you count for 30 seconds. Notice the feeling of relaxation.
Buttocks: Slowly increase muscle tension in the buttocks for 15 seconds. Then, slowly release the tension for 30 seconds.
Legs: Gradually increase tension in the quadriceps and calves for 15 seconds. Squeeze your muscles as hard as you can. Then gently release the tension for 30 seconds. Notice the tension that dissolves and the feeling of relaxation that envelops your body.
Feet: Slowly increase the tension in the feet and toes, arching the sole as if wanting to close the feet into a fist. Tighten your muscles as much as possible. Then slowly release the tension as you count for 30 seconds.