Progressive muscle relaxation is easy to do. It can be done anywhere and is a great way to reduce stress within a few minutes. You might use muscles relaxation by itself, or combine it with other mind-body approaches.
Progressive muscle relaxation was developed to reduce the tension in your muscles. It can be used to decrease anxiety and stress that may be related to a certain medical condition. It also can be used to improve your concentration.
What Is Progressive Muscle Relaxation?
It is a technique that focuses on the slow, steady tensing of the muscle, followed by a slow relaxation of the muscle. Like meditation where you sit still to calm the body, PMR has a similar goal. However, PMR is different from meditation, in that the relaxation is accomplished through tensing and relaxing the different muscles.
This helps you identify what areas your stress is being stored and release that tension. This can be helpful for those that are new to meditation or other relaxation techniques.
How To Do It?
Try to practice muscle relaxation with these two steps!
Begin with your face, tighten the muscles around your eyes, nose, and mouth. Hold the tension and count to eight, exhale and then allow your entire face to become loose. You are bringing oxygen to those tight muscles and then when you let the muscles go, they relax.
Move down your body and tense each muscle separately. First tensing your neck, then your jaw, your shoulders, holding each set of muscles for eight seconds. Continue this to your chest, abdomen, arms, hands, butt, legs and feet.
If you don’t have time then try targeting the areas you hold the most tension. The best way to do it is to target the larger muscles rather than the smaller muscles.
Research on PMR treatment for certain conditions is growing. The research that has been done shows that it helps with people of many ages with different types of health conditions. Here are some examples:
- Anxiety and Stress
- High Blood Pressure