How to Reduce Tension with Progressive Muscle Relaxation
Here's How:
After finding a quiet place and several free minutes to practice, sit or lie down and make yourself comfortable.
Begin by tensing all the muscles in your face. Make a tight grimace, close your eyes as tightly as possible, clench your teeth, even move your ears up if you can. Hold this for the count of eight as you inhale.
Now exhale and relax completely. Let your face go completely lax, as though you were sleeping. Feel the tension seep from your facial muscles, and enjoy the feeling.
Next, completely tense your neck and shoulders, again inhaling and counting to eight. Then exhale and relax.
Continue down your body, repeating the procedure with the following muscle groups:
chest
abdomen
entire right arm
right forearm and hand (making a fist)
right hand
entire left arm
left forearm and hand (again, making a fist)
left hand
buttocks
entire right leg
lower right leg and foot
right foot
entire left leg
lower left leg and foot
left foot
The shortened version includes just four main muscle groups:
face
neck, shoulders and arms
abdomen and chest
buttocks, legs and feet
Quickly focusing on each group one after the other, you can relax your body like ‘liquid relaxation’ poured on your head and it flowed down and completely covered you. You can use this technique to quickly de-stress any time.
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