Progressive Muscle Relaxation for Stress Management

Progressive Muscle Relaxation for Stress Management

Progressive muscle is a very effective and widely used strategy for stress relief.  The wonderful thing about this particular management technique is that it is really not difficult at all.

It involves systematically tensing and then relaxing different muscle groups in the body.  The preferred method for this relaxation is to be in an area where you can be laying down, preferably in a darkened area, and undisturbed for at least fifteen-twenty minutes.

With regular practice (as with any relaxation technique) it becomes easier to achieve the desired results.  Progressive muscle relaxation will give you an intimate familiarity with what tension really is, as well as what it feels like to completely relax your muscles.

This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. As your body relaxes, so will your mind.

You should always combine deep breathing with progressive muscle relaxation for an additional level of relief from stress, and to aid the muscles to relax further.

The most wonderful thing this relaxation teaches you is this. ..You will become cognizant of the “feeling” when muscles begin to tense from stress.  You will find yourself feeling the change and be able to reverse the effects of stress, taking a toll on you, by breathing into the muscles consciously.

Most everyone has a tendency to restrict their breathing when they are frightened, anxious, or feeling overwhelmed. It is not “natural” to restrict one’s breathing at such times, but for most of us it is a default habit nonetheless. Mindful breathing with this relaxation will reawaken you to the process of breathing, and help you to reverse degenerative breathing habits.

You can relieve neck tension and tight shoulders through this awareness, and the beautiful thing is you can do “mini-progressive relaxations anywhere and any time you choose!

Progressive muscle relaxation begins at the feet and works up to the face. It is preferable to have a practitioner if you are a novice.

HOWEVER, you can learn to do this simple relaxation on your own, if you are motivated to change your life, and willing to be patient in reaping the rewards as you practice.

Concentrate on these areas for the relaxation:

Right foot

Left foot

Right calf

Left calf

Right thigh

Left thigh

Hips and buttocks

Stomach

Chest

Back

Right arm and hand

Left arm and hand

Neck and shoulders

Face

Loosen your clothing, take off your shoes, and get comfortable.

Take a few minutes to relax, breathing in and out in slow, deep breaths.  This will begin to provide your muscles with abundant oxygen.  When we get “stressed out” our breathing becomes shallow.

When you are relaxed and ready to start, shift your attention to your right foot.  Focus on the way it feels.

Slowly tense the muscles in your right foot, squeezing at tightly as you can. Hold for a count of 10.

Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.

Stay in this relaxed state for a moment, breathing deeply and slowly. Visualize the oxygen permeating your body.  When you exhale visualize the carbon dioxide carrying tension outside your body and vaporizing into infinity, leaving no trace in your “expression” of life.

When you are ready, shift your attention to your left foot.  Follow the same sequence of muscle tension and release.

Move slowly up through your body – legs, abdomen, back, neck, face – contracting and relaxing the muscle groups.

To close the relaxation, tighten muscles progressively from the feet to the face and hold the entire body taut for a few seconds.  Release and command the muscles to relax, and actually feel them relax.  Wait a few minutes, stretch and return to the outer world you live in – more relaxed and feeling better.

Smile.  Play Games.  Overcome anxiety.  Love your children.  Take a breath.  It’s up to you to change your life and manage your stress!