Progressive Muscle Relaxation is the most active form of relaxation. Progressive Muscle Relaxation, or PMR, is designed to help the body progressively relax by letting go of tension. PMR helps in dealing with muscle tension, neck and back pain, insomnia, fatigue and muscle spasms. PMR also reduces the physiological tension caused by anxiety-provoking thoughts, which helps to reduce the anxiety response. PMR can be a quick and easy form of relaxation.
To begin, lay on the floor or sit in a chair with space around you. You can start at the top of your head or the tips of your toes, but you want to be sure to tense each muscle group for 5-7 seconds, then relax for 20-30 seconds. Muscles you want to tense include your forehead, eyebrows, jaw, tongue, lips, cheeks, throat, shoulders, chest, abdomen, arms, fingers, hands, lower back, hips, buttocks, thighs, calves, shins, feet, and toes. You will want to start by tensing and relaxing one muscle group at a time, but as you become more proficient at PMR, you can do groups of muscles at one time (e.g. forehead, cheeks, tongue, etc). Regular practice can help enhance the speed and depth of your relaxation.
*Caution: be careful when tensing your neck and back to avoid muscle or spinal damage. If it hurts, please stop.
